Macro Distribution Calculator

Find the optimal balance of carbs, protein, and fat tailored to your body and fitness goals

Your Information

Your Macro Distribution

Daily Calories

0

kcal

BMR

0

kcal

TDEE

0

kcal

Macro Breakdown

Carbs
0g (0 kcal)
Protein
0g (0 kcal)
Fat
0g (0 kcal)

Customize Your Macro Ratio

40%
30%
30%

Carbohydrates

4 calories per gram

  • Primary energy source for the body
  • Essential for brain function
  • Choose complex carbs for sustained energy

Good sources include whole grains, fruits, vegetables, and legumes.

Protein

4 calories per gram

  • Building blocks for muscle tissue
  • Supports immune function
  • Helps with recovery after exercise

Good sources include lean meats, poultry, fish, eggs, dairy, and plant proteins.

Fat

9 calories per gram

  • Essential for hormone production
  • Helps absorb fat-soluble vitamins
  • Provides concentrated energy

Focus on healthy fats from avocados, nuts, seeds, olive oil, and fatty fish.

Tips for Meeting Your Macro Goals

Meal Prep

Prepare meals in advance to ensure you have balanced options available throughout the week.

Track Your Intake

Use a food journal or app to log your meals and track your macro consumption.

Focus on Whole Foods

Choose minimally processed foods that are rich in nutrients and fiber.

Stay Hydrated

Drink plenty of water to support metabolism and overall health.

Consistency Matters

Focus on long-term adherence rather than short-term perfection.

Adjust as Needed

Monitor your progress and make adjustments based on how your body responds.