मैक्रो कैलकुलेटर

Macronutrients are the three nutrients that give food its calories: protein (4 kcal per gram), carbohydrates (4 kcal per gram) and fat (9 kcal per gram). Counting them, not just calories, helps you keep muscle while losing fat, or fuel training.

Balanced (30% protein, 40% carbs, 30% fat) suits most people. High protein helps when losing weight or building muscle. Low carb or keto suit people who feel better with fewer carbohydrates; they're not better for fat loss if calories are the same.

Active people usually do well on 1.6 to 2.2 grams of protein per kilogram of body weight a day. The calculator shows your protein per kilogram so you can check your split lands in that range.

Calories come from the Mifflin-St Jeor formula, which is usually within about 10% for most people. Follow the numbers for two or three weeks, then adjust by about 100 to 200 calories depending on how your weight changes.