Macro Ratio Guide
| Goal | Carbs | Protein | Fat |
|---|---|---|---|
| Balanced | 40% | 30% | 30% |
| Muscle Gain | 40% | 30% | 30% |
| Fat Loss | 30% | 40% | 30% |
| Keto | 5% | 20% | 75% |
| Vegan | 55% | 25% | 20% |
Nutrition Balance Calculator: Build Perfect Meals
Stop guessing. Our Nutrition Balance Calculator analyzes your meal and scores it against your macro goals.
Why Balance Matters
- Energy: Carbs fuel workouts
- Muscle: Protein repairs tissue
- Satiety: Fat keeps you full
- Health: Micronutrients from variety
How to Use
- Select your diet goal
- Add ingredients with amounts
- Get macro breakdown + balance score
Macro Targets
- Protein: 4 kcal/g
- Carbs: 4 kcal/g
- Fat: 9 kcal/g
- Fiber: Aim 25–35g/day
Balance Score
- 90–100: Perfect
- 75–89: Good
- 50–74: Needs work
- <50: Unbalanced
Tips
- Add veggies for volume
- Use lean protein
- Include healthy fats
- Track weekly average
Pair with Other Tools
Need portions? Use Meal Portion Calculator. Track cost? Try Food Cost Calculator.
Conclusion
Eat smarter. Use our Nutrition Balance Calculator to craft meals that fuel your goals.