Health
Macro Calculator
Calories alone don't get you the body you want. Pick a goal and a macro split — we'll convert your target calories into protein, carb, and fat grams.
FAQ
Why 4-4-9? +
Protein and carbs are 4 calories per gram; fat is 9. Alcohol is 7 if you're tracking that.
How accurate are macro splits? +
Splits are starting points. Adjust based on results — energy, strength, recovery, body composition over 4–6 weeks.
Not medical advice, right? +
Right. This calculator is a starting framework. Anyone with health conditions should talk to a doctor or RD.