SimpleCalc.co

Macro Calculator

Macro Calculator
Break down your daily calories into protein, carbohydrates, and fats based on your fitness goals.

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Understanding Macronutrients

Macronutrients, or "macros," are the nutrients that provide energy and make up the bulk of your diet: Protein, Carbohydrates, and Fats.

The Big Three

  • Protein: Essential for building and repairing tissues (4 kcal/g).
  • Carbohydrates: The body's primary energy source (4 kcal/g).
  • Fats: Vital for hormone production and nutrient absorption (9 kcal/g).

Goal-Based Splits

This calculator applies different ratios based on your goal:

  • Cutting: Higher protein helps preserve muscle mass while in a calorie deficit.
  • Bulking: Higher carbohydrates fuel intense training and provide energy for growth.
  • Maintenance: A balanced approach for long-term health.