Oatmeal

Macro Calculator

Protein, Carbs & Fat Targets

Calculate your daily macro targets — protein, carbohydrates, and fat — based on your total calorie goal and fitness objective.

Macro Calculator

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Oatmeal – Free Calorie Tracker

Track meals, scan barcodes & hit your goals

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Frequently Asked Questions

What are macros?

Macronutrients (macros) are the three main nutrient categories: protein, carbohydrates, and fat. They provide all dietary calories.

How much protein should I eat to build muscle?

Aim for 1.6–2.2g of protein per kg of body weight daily to support muscle protein synthesis.

What macro split is best for weight loss?

A higher-protein split (around 35% protein, 35% carbs, 30% fat) is effective for preserving muscle while losing fat.

How many calories are in each macro?

Protein and carbohydrates both contain 4 calories per gram. Fat contains 9 calories per gram.

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