Macro Calculator

Macronutrients, or macros, are the three nutrients that supply energy: protein, carbohydrates, and fat. Calories tell you how much you are eating, but macros tell you what those calories are made of, and that balance shapes whether you lose fat, hold muscle, or perform at your best.

The three macronutrients

• Protein (4 kcal/g): builds and repairs muscle, keeps you full, and preserves lean mass while dieting.
• Carbohydrates (4 kcal/g): your body's main fuel, especially for hard training and brain function.
• Fat (9 kcal/g): essential for hormones, cell health, and absorbing certain vitamins.

How your macros are set

We start from your daily calories, adjust them for your goal, then divide the total into protein, carbs, and fat using your chosen split. Protein leads, because it has the strongest evidence for protecting muscle and controlling appetite. Carbs and fat then fill the remaining calories.

Choosing a split

A balanced split around 30 percent protein, 40 percent carbs, and 30 percent fat suits most people. Higher protein helps when you are losing fat, while a lower carb split works for those who prefer it. There is no single magic ratio, so pick one you can stick to and that keeps your protein high.

Eating to your macros without the stress

Counting grams by hand gets old fast, which is why most people quit. SmaartCoach plans meals that already land your macros and lets you scan a plate to check it in seconds, so you get the results without the spreadsheet.