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Calculate your daily protein, fat, and carbohydrate targets based on your body stats and fitness goal. Includes per-meal breakdowns.
Macronutrients are the three types of nutrients that provide calories: protein, carbohydrates, and fat. Each plays a different role in your body. Protein builds and repairs muscle tissue (4 calories per gram). Carbohydrates are your body's preferred energy source, especially during exercise (4 calories per gram). Fat supports hormone production, nutrient absorption, and brain function (9 calories per gram).
"Counting macros" means tracking how many grams of each macronutrient you eat per day. This approach (also called IIFYM, "If It Fits Your Macros") gives you more flexibility than strict meal plans because you can eat any foods as long as you hit your targets.
This calculator sets macros based on research-backed guidelines:
Protein
1g per pound of body weight when cutting (to preserve muscle during a deficit). 0.8g per pound for maintenance and bulking.
Fat
25% of total calories when cutting or bulking. 30% during maintenance. Fat is essential for hormones and should not go below 20% of calories.
Carbs
Fills the remaining calories after protein and fat are set. Carbs are flexible and can be adjusted based on training intensity and personal preference.
While total daily intake matters most, spreading your protein across 3-6 meals helps maximize muscle protein synthesis. Research suggests 20-40g of protein per meal is optimal. Beyond meal frequency, consider:
Macros (macronutrients) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). While total calories determine whether you gain or lose weight, your macro split affects body composition, energy levels, and performance. Higher protein preserves muscle during a cut. Adequate fat supports hormones. Carbs fuel training.
Research supports 0.7-1.0g of protein per pound of body weight for active individuals. During a cut, aim for the higher end (1g/lb) to preserve muscle mass. During maintenance or a bulk, 0.8g/lb is sufficient for most people. If you are significantly overweight, use your target weight instead of current weight for the calculation.
For fat loss, a common effective split is approximately 40% protein, 25% fat, and 35% carbs. However, the most important factor is total calorie intake (eating in a deficit) and hitting your protein target. Beyond that, you can adjust fat and carb ratios based on personal preference and how you feel during training.
Total calories are the primary driver of weight change. You cannot out-macro a calorie surplus if your goal is fat loss. However, macros matter for body composition. Two people eating the same calories will have different results if one eats adequate protein and the other does not. Think of calories as the "how much" and macros as the "what kind."
Use a food tracking app like FitCommit, which scans food with your phone camera for instant macro logging. Alternatively, you can use a food scale and manual entry. Start by tracking protein only (the most impactful macro), then add fat and carb tracking as you get comfortable. Most people see results within 2-3 weeks of consistent tracking.
FitCommit calculates your macros from AI body composition analysis, then tracks them with camera-based food scanning. No manual logging. Free 7-day trial.
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