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Oblicz optymalny podział białka, węglowodanów i tłuszczów na podstawie swojego zapotrzebowania kalorycznego i celu.
The macro calculator determines the optimal calorie split between protein, carbs and fat for your goal.
Macronutrients are the three main energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Knowing their split allows you to precisely control your diet.
| Macronutrient | Role | Recommended intake |
|---|---|---|
| Protein | Muscle building, satiety | 1.6–2.4 g/kg |
| Carbohydrates | Energy, training fuel | 3–5 g/kg |
| Fat | Hormones, vitamins | 0.8–1.2 g/kg |
First calculate your TDEE in the BMI calculator, then enter the result here. The calculator will automatically compute the optimal grams of protein, carbs and fat based on your goal.
How much protein when cutting? Minimum 1.6 g/kg — higher protein intake (2.0–2.4 g/kg) protects muscle mass during a calorie deficit.
Should I count macros or calories? Counting macros is more precise — you automatically control both calories and diet composition. Also check the progress chart.
A macronutrient calculator determines your optimal daily amounts of protein, carbohydrates and fat based on your caloric needs and goal. Tracking macros goes beyond calorie counting — it lets you control body composition, losing fat while preserving or building lean muscle.
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight loss | 30–35% | 30–35% | 30–35% |
| Maintenance | 25–30% | 40–50% | 25–30% |
| Muscle gain | 25–30% | 45–55% | 20–25% |