Macro Calculator
Calculate your daily macronutrient needs based on your goals, body composition, and activity level.
Understanding Macronutrients
Macronutrients (macros) are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fats. Getting the right balance of macros is crucial for achieving your fitness and health goals.
Macro Ratios
- Protein (4 calories/gram): Essential for muscle growth and repair. Higher protein intake is recommended during weight loss to preserve muscle mass.
- Carbohydrates (4 calories/gram): Your body's primary energy source. Carb needs vary based on activity level and goals.
- Fats (9 calories/gram): Important for hormone production and nutrient absorption. Should never drop below 20% of total calories.
Activity Levels
- Sedentary: Little or no exercise, desk job
- Lightly Active: Light exercise 1-3 days/week
- Moderately Active: Moderate exercise 3-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Extra Active: Very hard exercise & physical job
Track Your Nutrition
Let GymStreak AI help you track your macros and create personalized meal plans to reach your goals.
- Just snap a photo of your meal
- Get instant calorie & macro calculations
- Track your daily nutrition goals
