📊 Macro Calculator

Calculate your complete macronutrient breakdown: protein, carbohydrates, and healthy fats for optimal performance and results

Your Information

Understanding Macronutrients

🥜 Protein (4 cal/g)

Role: Builds and repairs muscle tissue, supports immune function, hormone production

Best Sources:

  • Hemp seeds (10g per 3 tbsp)
  • Lentils (18g per cup)
  • Chickpeas (15g per cup)
  • Quinoa (8g per cup)
  • Black beans (15g per cup)

🌾 Carbohydrates (4 cal/g)

Role: Primary energy source for workouts and brain function, glycogen storage for muscles

Best Sources:

  • Sweet potatoes (27g per cup)
  • Quinoa (39g per cup)
  • Oats (54g per cup)
  • Brown rice (45g per cup)
  • Dates (natural sugars)

🥑 Healthy Fats (9 cal/g)

Role: Hormone production, vitamin absorption, cellular health, sustained energy

Best Sources:

  • Avocados (21g per avocado)
  • Hemp seeds (10g per 3 tbsp)
  • Walnuts (18g per cup)
  • Chia seeds (9g per ounce)
  • Tahini (16g per 3 tbsp)

📊 Macro Ratios Explained

Balanced (40/30/30): Equal focus on all macros, good for maintenance

High Carb (25/50/25): Best for endurance athletes and high activity

Moderate Carb (30/40/30): Ideal for muscle building and strength training

Lower Carb (35/30/35): Supports fat loss while maintaining energy