Macros Calculator
Calculate your daily macronutrient targets
Your calorie target
25% protein, 50% carbs, 25% fat
Protein
125g
25% (500 cal)
Carbohydrates
250g
50% (1000 cal)
Fat
56g
25% (500 cal)
Macro Distribution
25%
50%
25%
ProteinCarbsFat
Compare Macro Splits
| Diet Type | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 125g | 250g | 56g |
| Low Carb | 150g | 125g | 100g |
| High Protein | 200g | 150g | 67g |
| Ketogenic | 125g | 25g | 156g |
Protein Sources
- Chicken breast: 31g per 100g
- Greek yogurt: 10g per 100g
- Eggs: 6g per egg
- Tofu: 8g per 100g
Healthy Fat Sources
- Avocado: 15g per medium
- Almonds: 14g per 28g
- Olive oil: 14g per tbsp
- Salmon: 13g per 100g
About Macronutrients
- Protein (4 cal/g): Essential for muscle repair, immune function, and satiety
- Carbs (4 cal/g): Primary energy source for brain and muscles
- Fat (9 cal/g): Essential for hormones, nutrient absorption, and energy
- Choose the ratio that fits your lifestyle and goals - there's no one-size-fits-all