Macro Calculator

Macronutrients are the three main nutrients your body needs in large amounts: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Getting the right balance supports energy, muscle maintenance, and overall health.

No single diet is best for everyone. Low-carb diets often produce faster initial weight loss due to water loss. High-protein diets help preserve muscle and increase satiety. Keto is very restrictive but effective for some. The best diet is one you can stick to long-term.

General guidelines: sedentary adults need 0.8g/kg body weight; active people need 1.2–1.6g/kg; athletes and those building muscle need 1.6–2.2g/kg. Getting enough protein is especially important when losing weight to preserve muscle mass.

Yes. Beans, lentils, and cowpeas are excellent protein sources providing 20–25g per 100g dry weight. Groundnuts provide 26g/100g. Combining beans with rice or yam provides a complete amino acid profile. Add eggs, fish, or chicken if you eat animal foods.

A typical balanced split is 50% carbs, 25% protein, 25% fat. High-protein is around 40% protein, 30% carbs, 30% fat. Low-carb is 20% carbs, 35% protein, 45% fat. Keto is typically 5–10% carbs, 20–25% protein, 70–75% fat.