Macro Ratio Calculator
Calculate your ideal macronutrient ratios for your fitness goals. Determine protein, carbs, and fat percentages based on your body type, activity level, and objectives.
Step 1: Personal Information
Understanding Macros
Macronutrients (macros) are protein, carbohydrates, and fats. The right balance depends on your fitness goals, activity level, and body type.
Step 2: Macro Preferences
Macro Ratio Guidelines
Weight loss: Higher protein, moderate fat, lower carbs. Muscle gain: Higher carbs and protein. Maintenance: Balanced ratio. Adjust based on your body’s response.
Macro Ratio Results
Your Macro Ratio
Diet Type Comparison
| Diet Type | Protein % | Carbs % | Fat % | Best For |
|---|
Daily Macro Breakdown
Macro Calculation Formula
Macro Grams = (Calories × Percentage) ÷ Calories per Gram
Protein: 4 calories per gram. Carbs: 4 calories per gram. Fat: 9 calories per gram. To calculate grams: Multiply daily calories by macro percentage, then divide by calories per gram.
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