Meal Macros Calculator
Calculate optimal macronutrient distribution for your meals based on fitness goals and dietary preferences. Get personalized protein, carb, and fat targets with meal planning suggestions.
Macro Configuration
Your Daily Macro Targets
Recommended Meal Distribution
How to Use the Meal Macros Calculator
This calculator determines optimal macronutrient distribution using evidence-based recommendations from sports nutrition research. Protein requirements vary from 0.8g/kg for sedentary individuals to 2.2g/kg for athletes building muscle, while carbohydrate needs range from 3-12g/kg depending on activity level and goals. Fat intake should constitute 20-35% of total calories for hormone production and nutrient absorption. The calculator provides preset ratios for common goals: weight loss emphasizes higher protein (35-40%) to preserve muscle mass during caloric restriction, muscle building balances protein (25-30%) with adequate carbs (40-50%) for training fuel, and ketogenic diets drastically limit carbs (5-10%) while emphasizing fats (70-80%).
Macro Distribution Visualization
Example breakdown: 2000 calories = 150g protein (600 cal) + 200g carbs (800 cal) + 67g fats (600 cal)
Macronutrient calories: Protein & Carbs = 4 cal/g | Fats = 9 cal/g
Successful macro tracking requires consistency and flexibility - aim to hit your targets within ±5g daily while allowing for real-world variations. Distribute protein evenly across meals (20-40g per meal) to optimize muscle protein synthesis, time carbohydrates around workouts for energy and recovery, and include healthy fats for satiety and nutrient absorption. The meal distribution feature breaks down your daily targets into practical portions across breakfast, lunch, dinner, and snacks, with sample food combinations that meet your macro requirements. Remember that individual responses vary, so monitor your energy levels, performance, and body composition changes, adjusting ratios as needed while maintaining your caloric goals.