What is a macro calculator?
A macro calculator splits your daily calorie target into protein, carbohydrate, and fat targets so your diet matches your training or body composition goal.
How are macros calculated?
Protein is based on body weight and goal. Fat is set as a percentage of calories. Carbs receive the remaining calories after protein and fat are counted.
When to use macro targets
Macro targets are useful when cutting, maintaining, or bulking while keeping protein high enough to support lean mass and training.
Limitations
Macro targets are estimates. Appetite, training volume, food quality, sleep, and tracking accuracy all affect real-world results.