Macro Calculator
Turn your calorie target into daily grams of protein, carbohydrate and fat, split across your meals, with five ready-made ratios to choose from.
Your details
Macro breakdown
Grams, calories and share
| Macro | Per day | Per meal |
|---|
How the split is built
protein grams = calories × protein% ÷ 4
carb grams = calories × carb% ÷ 4
fat grams = calories × fat% ÷ 9
protein 4 kcal/g · carbohydrate 4 kcal/g · fat 9 kcal/g
Calories decide whether you gain or lose; macros decide what you gain or lose and how you feel doing it. Protein protects muscle in a deficit and supports repair in a surplus, carbohydrate fuels hard training and recovery, and fat keeps hormones and absorption of fat-soluble vitamins working. Any split that hits your calories and gives you enough protein will work — the rest is preference and adherence.
Practical floors and ceilings
Keep protein around 1.6 to 2.2 grams per kilogram of body weight for most training goals, and higher at the top of that range while dieting. Do not let fat drop below about 0.6 grams per kilogram for any length of time. Whatever calories are left belong to carbohydrate, and that is the lever you move first when training feels flat or when you need to tighten a deficit.
Fuel the plan with 100% genuine supplements
Protein, creatine, vitamins and fat burners delivered free across Oman.
All Fitness & Health Calculators
To install this Web App in your iPhone/iPad press
and then Add to Home Screen.
