Calculate your protein, carbs & fat
Use our free macro calculator to find your ideal daily intake of protein, carbs, and fat. Perfect for IIFYM (If It Fits Your Macros), flexible dieting, or any nutrition plan.
💡 Tip: Hit your protein goal first, then fill in carbs and fat. A 10% variance is perfectly acceptable for flexible dieting.
Macros (macronutrients) are the three main nutrients: Protein (4 calories per gram), Carbohydrates (4 calories per gram), and Fat (9 calories per gram). Tracking macros helps optimize body composition.
For muscle building: 0.8-1g per pound. For weight loss: 1-1.2g per pound to preserve muscle mass. For maintenance: 0.6-0.8g per pound is sufficient for most people.
IIFYM (If It Fits Your Macros) is a flexible dieting approach where you can eat any foods as long as you hit your macro targets. It allows for dietary flexibility while still achieving your goals.