Find the perfect ratio of protein, carbohydrates, and fats for your fitness goals.
Counting macros? The Free Macro Calculator is the Best Diet Planning Tool to instantly generate the exact gram amounts of protein, fat, and carbs you need.
Macronutrients are the three main components of food that provide energy: Proteins (4 calories/gram), Carbohydrates (4 calories/gram), and Fats (9 calories/gram).
For maintaining muscle while losing fat, or building muscle, research suggests aiming for 0.8 to 1.0 grams of protein per pound of body weight.
Dietary fats are essential for hormone production (like testosterone), brain function, and nutrient absorption. You should never cut fats to zero.
No, treating macro numbers as a general target is enough for most people. Hitting your total daily Calorie and Protein goals are the two most important factors for body composition.
A common fat loss ratio is higher in protein (e.g., 40% Protein, 30% Carbs, 30% Fat).
Yes, you can manually adjust the carb percentage down to 5% or 10% for Keto.
No. Macros (grams of food) contain calories. Hitting your macros inherently means hitting your calorie goal.
Yes, this free macro calculator is completely free.
Because body composition changes require specific protein targets, not just calorie counting.