What are good macro ratios for weight loss?

For weight loss, a common ratio is 30% protein, 35% carbs, 35% fat. Higher protein helps preserve muscle mass and increases satiety, while moderate carbs and fats provide energy and essential nutrients.

Do I need to track macros exactly?

Exact tracking isn't necessary for everyone. Focus on hitting your protein target first, then distribute carbs and fats based on preference and performance. Consistency matters more than perfection.

Macro Calculator – Macronutrient Calculator

Calculate your optimal macronutrient distribution (protein, carbs, fats) based on your goals, activity level, and calorie needs.

Macro Calculator – Macronutrient Calculator

Calculate your optimal macronutrient distribution (protein, carbs, fats) based on your goals, activity level, and calorie needs.

Daily Calories*

Your daily calorie target

Goal*

Your primary fitness goal

Activity Level*

Your activity level

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Enter calories and goal to see macro breakdown

Understanding Macronutrients

Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each serves specific functions and provides different amounts of energy per gram.

Macronutrient functions and calories: