Macro Calculator
Get personalized protein, carbs, and fat targets based on your goals and diet style.
WiseClick provides estimates only, not medical advice. Consult a healthcare professional.
Understanding Macronutrients
Macronutrients are the three main components of food that provide energy:
- Protein (4 cal/g) — Essential for muscle repair, immune function, and satiety. Aim for 1.6-2.2g per kg of body weight when building muscle.
- Carbohydrates (4 cal/g) — Your body's primary energy source, especially important for high-intensity exercise and brain function.
- Fat (9 cal/g) — Crucial for hormone production, vitamin absorption, and long-lasting energy. Never eliminate dietary fat completely.
Diet Styles Explained
- Balanced (30P/40C/30F) — A sustainable approach suitable for most people. Provides enough protein for maintenance while allowing flexible food choices.
- Low Carb (35P/25C/40F) — Reduces carbohydrate intake while increasing fat. Can help with blood sugar management and steady energy levels.
- High Protein (40P/35C/25F) — Prioritizes protein for muscle retention during fat loss or muscle building. Ideal for active individuals.
- Keto (25P/5C/70F) — A very low-carb approach designed to induce ketosis. Carbs are kept to approximately 5% of total calories.
Frequently Asked Questions
How do I calculate my macros?
First calculate your TDEE using the Mifflin-St Jeor equation adjusted for activity level. Then adjust calories based on your goal (deficit for fat loss, surplus for muscle gain). Finally, split calories into protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g) using ratios that match your diet style.
What is the best macro split for weight loss?
For weight loss, a balanced split of 30% protein, 40% carbs, and 30% fat works well for most people. A high protein split (40% protein, 35% carbs, 25% fat) can help preserve muscle during a calorie deficit.
What are the keto macro ratios?
A standard ketogenic diet uses approximately 25% protein, 5% carbs, and 70% fat. This keeps daily net carbs very low (typically under 20-50g) to maintain ketosis.
Should I track macros or just calories?
While calories determine whether you lose or gain weight, macros determine the quality of that change. Tracking macros ensures you get enough protein to preserve muscle, enough fat for hormones, and enough carbs for energy.
Disclaimer
This calculator is for educational purposes only and provides estimates based on standard formulas. Results are not medical advice and should not be used for diagnosis or treatment. Individual nutritional needs vary based on health conditions, medications, and other factors. Always consult a qualified healthcare provider or registered dietitian before making significant changes to your diet.