kcal
Free Macro Calculator
Calculate exactly how many grams of Protein, Carbohydrates, and Fats you need to eat per day to hit your fitness goals. Compatible with Keto, Low Carb, High Protein, and Balanced diets.
Why Count Macros?
Calories tell you how much to eat, but Macros tell you what to eat. Getting the right balance ensures you burn fat instead of muscle and have enough energy for your workouts.
Standard Ratios
- Balanced (40/30/30): Good starting point for most people. 40% Carb, 30% Protein, 30% Fat.
- Low Carb (25/40/35): Ideal for reducing inflammation and insulin spikes.
- Keto (5/25/70): Extremely low carb to force the body into Ketosis, burning fat for fuel.
- High Protein (35/45/20): Best for bodybuilders and athletes looking to maximize muscle growth.