Macro Calculator (Protein, Fats, Carbs)
Calculate optimal macronutrient splits based on diet preference (Keto, Balanced, High Protein). Visualizes ratios and converts percentages to grams.
About
Calories determine weight loss, but macronutrients determine body composition. A simple caloric deficit might result in muscle loss if protein is insufficient, or hormonal imbalances if fats are too low. This calculator optimizes the three main substrates—Protein, Carbohydrates, and Fats—according to specific dietary protocols.
It enforces the mathematical constraints where percentages must sum to 100%, converting these ratios into actionable gram targets. This is essential for "If It Fits Your Macros" (IIFYM) dieters or ketogenic practitioners who need precise fat-to-carb ratios to maintain ketosis.
Formulas
Grams are derived from Total Daily Energy Expenditure (TDEE) using the standard caloric values: Protein (4 kcal/g), Carbs (4 kcal/g), and Fat (9 kcal/g).
Reference Data
| Diet Type | Protein % | Fats % | Carbs % | Focus |
|---|---|---|---|---|
| Balanced / Standard | 30% | 30% | 40% | General Health |
| Ketogenic | 20% | 75% | 5% | Ketosis / Fat Adapt |
| High Protein (Athletic) | 40% | 25% | 35% | Muscle Gain / Satiety |
| Low Fat | 25% | 20% | 55% | High Volume / Energy |
| Zone Diet | 30% | 30% | 40% | Hormonal Control |