Get personalized macronutrient targets in seconds. Free. Science-backed. Tailored to your goals.
Calculate Your Macros →Get your customized macros in seconds, not hours of research
Macros optimized for your specific fitness goal, not generic
Based on proven formulas used by sports nutrition experts
Save your results and take them with you
Keto Diet
Bodybuilding
Fat Loss
CrossFit
Endurance
Plant-Based
Athletic Performance
General Fitness
Our calculator uses the Mifflin-St Jeor equation, the gold standard for estimating daily caloric needs. Individual results may vary based on metabolism, genetics, and training history. We recommend tracking results for 2-3 weeks and adjusting as needed.
Absolutely. Your body adapts over time. We recommend recalculating every 4-8 weeks or whenever your weight changes by more than 5 lbs.
Yes! Our calculator works for all experience levels, from complete beginners to elite athletes. We adjust based on your activity level.
No. Think of these as targets, not rules. Most people find macro awareness helpful without obsessive tracking. Even hitting them within 10g is effective.
Yes. After you calculate your macros, you can download a PDF with your personalized recommendations.
Join thousands of people getting personalized macros for their fitness goals.
Get Started Free →