Perfect Your Macros
Calculate your optimal protein, carbs, and fats for sustainable results and flexible eating
Macro Calculator
Calculate your daily macronutrient needs based on your goals
Enter your details to calculate your macros
What Are Macronutrients?
The building blocks of your nutrition
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in your health, body composition, and performance.
Protein (4 cal/g)
Muscle building, repair, satiety, thermic effect
Carbs (4 cal/g)
Primary energy source, brain fuel, workout performance
Fats (9 cal/g)
Hormone production, vitamin absorption, satiety
Why Track Macros?
Flexible eating - fit any food in your plan
Body composition - optimize muscle vs fat
Energy levels - steady throughout the day
Performance - fuel your workouts right
Macro Ratios by Goal
Different goals require different macro distributions
High Protein Focus
Balanced Approach
Carb Emphasis
Smart Macro Timing
When you eat can be as important as what you eat
Protein
Spread evenly throughout the day
20-40g per meal
Every 3-4 hours
Carbs
Around workouts for performance
Pre & post workout
Quick & slow release
Fats
Away from workouts, with meals
With meals
Satiety & hormones
The IIFYM (If It Fits Your Macros) Approach
IIFYM is a flexible dieting approach that focuses on hitting your macro targets rather than eliminating specific foods. The 80/20 rule works well: 80% nutrient-dense whole foods, 20% flexible choices.
Benefits:
- • Sustainable long-term
- • No food guilt or restrictions
- • Social flexibility
- • Evidence-based results
Success Tips:
- • Track accurately with a food scale
- • Prioritize protein first
- • Plan treats into your day
- • Focus on fiber and nutrients