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Macro Calculator

Calculate your optimal macronutrient ratios based on your goals

Personal Information

Macro Breakdown

2,507.0 calories
Daily Target

Daily Macros:

Protein188g
752 calories (30%)
Carbohydrates251g
1003 calories (40%)
Fats84g
752 calories (30%)

Per Meal Breakdown:

Calories:627
Protein:47g
Carbs:63g
Fats:21g

Food Recommendations:

Protein Sources
Chicken breast, fish, lean beef, eggs
47g per meal
Carbohydrates
Rice, sweet potatoes, oats, quinoa
63g per meal
Healthy Fats
Avocado, nuts, olive oil, fatty fish
21g per meal

Understanding Macronutrients

Protein

  • • Essential for muscle growth
  • • 4 calories per gram
  • • Helps with satiety
  • • Supports recovery

Carbohydrates

  • • Primary energy source
  • • 4 calories per gram
  • • Fuels brain function
  • • Spares protein

Fats

  • • Hormone production
  • • 9 calories per gram
  • • Essential nutrients
  • • Energy storage

Meal Planning Tips

Timing

  • • Space meals evenly
  • • Pre/post workout nutrition
  • • Consistent meal times
  • • Night-time protein

Preparation

  • • Meal prep in advance
  • • Measure portions
  • • Track macros
  • • Stay hydrated