Calculateur de Macros
Calculate your ideal protein, carbohydrate, and fat intake based on your daily calories and fitness goal.
Macronutrients — protein, carbohydrates, and fat — are the three nutrients your body needs in the largest amounts. Each plays a distinct role: protein builds and repairs tissue, carbohydrates fuel your workouts and brain, and fat supports hormone production and nutrient absorption.
The ideal macronutrient split depends on your calorie goal and activity level. For most active people, a balanced starting point is 30-35% of calories from protein, 40-50% from carbohydrates, and 20-30% from fat. Bodybuilders and strength athletes often use higher protein splits during cutting phases, while endurance athletes may need more carbohydrates for sustained energy.
Grams are what matter on your plate. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. This calculator converts your percentages into gram targets. For more precise protein targets, check our Protein Calculator, and use our TDEE Calculator to get an accurate starting calorie target.
How Macros Are Calculated
Macronutrient recommendations vary by goal:
- Cutting: Higher protein (40%) to preserve muscle, moderate fat (30%), lower carbs (30%).
- Maintenance: Balanced split: 30% protein, 25% fat, 45% carbs to support general health and activity.
- Bulking: Higher carbs (45%) to fuel workouts, moderate protein (30%), lower fat (25%).
Protein and carbs provide 4 calories per gram. Fat provides 9 calories per gram.
Lié : Use our Calculateur de Calories to find your daily calorie target first. Also try our Calculateur de Protéines for a more detailed protein breakdown.
Frequently Asked Questions
What are macronutrients?
Macronutrients are protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Each plays a unique role in health and performance.
What is the best macro ratio for weight loss?
A split of 30% protein, 40% carbs, 30% fat works for most people. Total calorie intake matters more than the specific ratio.
Should I count macros or calories?
Counting macros gives more control over body composition. Counting just calories is simpler but may lead to poor food choices within your budget.
Do macros matter for muscle building?
Yes. Protein is critical (1.6-2.2g per kg). Carbs fuel workouts. Fats support hormone production including testosterone and growth hormone.