Macro Calculator

Frequently Asked Questions

What are macros?

Macros (macronutrients) are the three main nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get the right balance for your goals.

What macro ratio should I use?

A balanced 30/40/30 (protein/carbs/fat) works for most people. For weight loss, higher protein (40%) helps preserve muscle. For endurance athletes, more carbs (50%+) may be beneficial. Keto requires very low carbs (5-10%).

How much protein do I need?

For muscle building or preservation during weight loss, aim for 1.6-2.2g per kg body weight. Our High-Protein preset (40% protein) typically achieves this for most people.

Are carbs bad for weight loss?

No, carbs aren't inherently bad. Weight loss depends on total calories, not carb intake. However, some people find low-carb diets easier to stick to due to increased satiety from protein and fat.

What's the difference between macros and calories?

Calories measure total energy, while macros show where that energy comes from. You can hit the same calorie target with different macro splits - what matters is choosing a split that supports your goals and is sustainable for you.