Macro Calculator
Calculate your ideal protein, carbs, and fat targets. Find Turkish recipes that fit your macros perfectly.
Custom Ratios
6 diet types to choose from
Instant Results
Get grams and percentages
Per Meal Split
See macros per meal
Recipe Match
Find fitting Turkish dishes
Macro Calculator
Understanding Macronutrients
Protein (4 calories per gram)
Essential for muscle growth, repair, and maintenance. Protein is the most satiating macronutrient, helping you feel full longer.
Carbohydrates (4 calories per gram)
Your body's primary energy source, especially for high-intensity activities. Complex carbs provide sustained energy and important nutrients.
Fats (9 calories per gram)
Essential for hormone production, nutrient absorption, and brain function. Focus on healthy fats like olive oil and nuts.
Choose The Right Diet Type
Balanced (30/40/30)
Best for general health and weight maintenance. Good starting point for most people.
High Protein (40/30/30)
Ideal for muscle building and weight loss. Increases satiety and preserves muscle mass.
Low Carb (35/20/45)
Effective for fat loss and blood sugar control. Moderate protein with higher fats.
Ketogenic (25/5/70)
Very low carb, high fat diet. Body enters ketosis, burning fat for fuel.
Moderate Carb (30/45/25)
Balanced with slightly more carbs. Sustainable for active lifestyles.
Endurance Athlete (20/55/25)
Higher carbs for sustained energy during long training sessions.
Frequently Asked Questions
Do I need to hit my macros exactly every day?
While consistency is important, aim for weekly averages rather than daily perfection. Being within 5-10g of your targets is perfectly fine. Focus on protein first, then adjust carbs and fats based on your energy levels and preferences.
Can I eat Turkish food while tracking macros?
Absolutely! Turkish cuisine offers many macro-friendly options. Grilled meats provide protein, bulgur and rice offer healthy carbs, and olive oil provides good fats. Our recipe database shows detailed macros for each dish, making it easy to track.
Should I adjust my macros on rest days?
Some people prefer to lower carbs slightly on rest days and increase them on training days (carb cycling). However, for simplicity, keeping macros consistent daily works well for most people. Focus on hitting your protein target every day regardless.
How do I know which diet type to choose?
Start with "Balanced" if you're unsure. Try it for 2-3 weeks and assess your energy levels, hunger, and progress. If you're very active or training for sports, try "Moderate Carb" or "Endurance Athlete." For fat loss, "High Protein" or "Low Carb" work well.
What's more important: calories or macros?
Total calories determine weight change (gain/loss/maintain), while macros affect body composition, energy levels, and satiety. For best results, track both. If you must choose one, prioritize total calories first, then ensure adequate protein intake.