MACRO
CALCULATOR
Macronutrients are the foundation of your nutrition. Calculate your optimal protein, carbohydrate, and fat distribution based on your calorie target and fitness goals.
// YOUR INPUTS
// MACRO SPLIT
// YOUR MACROS
PROTEIN
150g
CALORIES
600
2.1g per kg body weight
CARBOHYDRATES
200g
CALORIES
800
4 calories per gram
FAT
67g
CALORIES
600
9 calories per gram
Summary: A balanced macro split provides adequate protein for muscle maintenance, sufficient carbs for energy, and healthy fats for hormonal function.
// MACRO_SCIENCE
UNDERSTANDING MACRONUTRIENTS
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a unique role in your health and performance.
PROTEIN (4 CALORIES/GRAM)
- Muscle building & repair: Essential for muscle protein synthesis
- Satiety: Most filling macronutrient, helps control hunger
- Thermic effect: Burns more calories during digestion (20-30%)
- Immune function: Supports antibody production
CARBOHYDRATES (4 CALORIES/GRAM)
- Primary energy source: Preferred fuel for brain and muscles
- Exercise performance: Critical for high-intensity activities
- Glycogen storage: Stored in muscles and liver for energy
- Fiber: Important for digestive health and satiety
FAT (9 CALORIES/GRAM)
- Hormone production: Essential for testosterone, estrogen, and cortisol
- Vitamin absorption: Required for vitamins A, D, E, and K
- Brain health: 60% of the brain is made of fat
- Cell structure: Forms the membrane of every cell
CHOOSING YOUR MACRO SPLIT
| GOAL | SPLIT | BEST FOR |
|---|---|---|
| Balanced | 30P / 40C / 30F | General health, sustainable lifestyle |
| Low-Carb | 35P / 25C / 40F | Fat loss, blood sugar control |
| High-Protein | 40P / 35C / 25F | Muscle building, body recomposition |
| Keto | 25P / 5C / 70F | Ketosis, specific medical conditions |
PRACTICAL TIPS
- Protein first: Plan protein sources first, then fill in carbs and fats
- Don't fear fat: Minimum 0.3g/lb body weight for hormonal health
- Carb timing: Prioritize carbs around workouts for performance
- Flexibility: Daily totals matter more than hitting exact percentages
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: These macro calculations are general recommendations. Individual needs may vary based on health conditions, activity level, and specific goals. Consult a registered dietitian or healthcare provider for personalized nutrition advice.