Macro Calculator

Macronutrients are the three main nutrients your body needs in large amounts: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fat (9 cal/g). Together they make up your total calorie intake. Micronutrients (vitamins, minerals) are needed in smaller amounts.

For active people: 1.6–2.2g per kg bodyweight. For sedentary adults: 0.8–1.0g per kg. A 70kg person who exercises should aim for 112–154g protein daily. Endurance athletes may need the higher end.

Counting macros is more effective because it ensures you get the right balance of nutrients, not just total energy. Two 2000-calorie diets can have very different body composition results depending on macro split. Macros give you more control over whether you lose fat vs. muscle.

Yes! The IIFYM (If It Fits Your Macros) approach allows any food as long as you hit your daily targets. That said, prioritize whole foods for micronutrients and fiber — the 80/20 rule works well (80% whole foods, 20% flexible).

IIFYM stands for "If It Fits Your Macros." It's a flexible dieting approach where no food is off-limits as long as your daily protein, carb, and fat targets are met. It avoids restrictive eating and promotes a healthier relationship with food.

Some people reduce carbs by 15–25% on rest days since glycogen demand is lower, while keeping protein the same. This is called "carb cycling" and is optional — it depends on your goals and how active your rest days are.