Macro Calculator

The caloric density of macronutrients is determined by the number of carbon-hydrogen bonds available for oxidation. Fats (triglycerides) have long carbon chains with many such bonds; protein and carbohydrates are more oxidized structures with fewer energy-dense bonds. This is why fat is the most energy-dense macronutrient.

Fiber is a carbohydrate but provides minimal usable energy (roughly 2 cal/g vs 4 for digestible carbs). Many people track 'net carbs' (total carbs minus fiber), especially on keto. For general tracking, total carbs is simpler and widely supported by nutrition apps and research.

Use a nutrition tracking app (MyFitnessPal, Cronometer, MacroFactor) to log food by weight. A kitchen scale is essential for accuracy — measuring cups are imprecise. Log protein first at each meal to ensure you hit your protein target. Many people find hitting protein is the primary macro constraint, with carbs and fat filling in the remainder.