Macro Calculator
Calculate your daily protein, carbohydrate and fat targets based on your calorie goal and health objective. Free — no account required.
What are macros?
Macronutrients are the three main nutrients — protein, carbohydrates and fat — that provide calories and support body functions.
FAQ
What macro ratio is best for muscle gain?
High protein (25–35%), moderate-to-high carbs (40–50%), and moderate fat (20–30%) works well for most people building muscle.