OceanCalc

Macro Calculator

Calculate your optimal macronutrient intake based on daily calories and goals.

Calorie Target
cal

Use our TDEE calculator to find your daily calorie needs

Macro Ratios
%
%
%
About Macros
  • Protein (4 cal/g): Essential for muscle repair and growth
  • Carbohydrates (4 cal/g): Primary energy source for your body
  • Fat (9 cal/g): Important for hormone production and nutrient absorption

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Carbohydrate Calculator

Calculate your daily carbohydrate needs based on your calorie goals.

Your Macros
Protein150g (600 cal)
Carbohydrates200g (800 cal)
Fat66.67g (600 cal)
Total Calories
Macro Breakdown
Protein30%
Carbs40%
Fat30%