Macronutrient Ratio Visualizer
Instantly visualize your dietary intake. Enter your protein, carbs, and fat in grams to see your macronutrient breakdown and total calories, helping you stay on track with your health goals.
Your Daily Macros
Your Ratio
Total Calories: 540
A Guide to Macronutrients
Macronutrients are the nutrients your body needs in large amounts to function correctly. They provide energy (calories) and are the building blocks for growth and repair. The three primary macronutrients are protein, carbohydrates, and fat.
Protein (4 cal/g)
Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Found in meat, fish, eggs, dairy, legumes, and tofu.
Carbohydrates (4 cal/g)
The body's primary source of energy. They fuel your brain, kidneys, heart muscles, and central nervous system. Found in fruits, vegetables, grains, and legumes.
Fat (9 cal/g)
Crucial for hormone production, vitamin absorption (A, D, E, K), and protecting organs. Healthy fats are found in avocados, nuts, seeds, and olive oil.
The ideal macronutrient ratio varies greatly depending on individual goals, such as weight loss, muscle gain, or athletic performance. Common ratios include the 40/40/20 split (protein/carbs/fat) for muscle gain or a higher fat, lower carb ratio for ketogenic diets. This visualizer helps you understand your current intake so you can adjust it to better meet your personal health objectives.