Macro Calculator
Get your daily protein, carbs, and fat targets
Calculator
Calculate Your Macros
Enter your calorie target and goal to get your daily macro breakdown.
Frequently Asked Questions
How much protein do I need?
For building or maintaining muscle, 0.7 to 1.0 grams per pound of body weight is the evidence-based range. Higher protein (1g/lb) is better when cutting because it helps preserve muscle in a deficit. When bulking, 0.8g/lb is usually sufficient.
Do macros matter more than calories?
Calories determine whether you gain or lose weight. Macros determine what that weight is made of. Hitting your protein target is the most important macro for body composition. After protein, how you split carbs and fat is largely personal preference.
Macro Calculator
Calculate your daily macros (protein, carbs, fat) based on your calorie target and fitness goals.