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Get personalized macronutrient targets for cutting, maintaining, or bulking. Adjusts protein, carbs, and fat based on your TDEE and goal.

How to Track Macronutrients for Body Composition

Macronutrients, or macros, are the nutritional building blocks of your diet: proteins, carbohydrates, and fats. While total calorie intake determines whether you lose or gain weight, your macro distribution dictates whether that weight change comes from fat or muscle.

Each macronutrient has a specific role and caloric value: protein provides 4 calories per gram and preserves muscle mass; carbohydrates provide 4 calories per gram and fuel workouts; fats provide 9 calories per gram and support hormone health.

Customizing your macronutrient ratios allows you to target specific fitness goals. For example, a ketogenic diet requires high fat and minimal carbs, while muscle growth requires elevated protein and moderate carbohydrates. Our calculator makes it easy to set and track these targets.

Frequently Asked Questions