Calculate daily macronutrient targets — protein, carbohydrates, and fat — based on your stats and fitness goal. Provides gram targets per macronutrient.
Open Macro Calculator → free, no sign-inProtein, carbohydrates, and fat — knowing the right balance for your specific goal (lose fat, build muscle, maintain weight) requires calculating your calorie target first and then dividing it according to evidence-based macro ratios. The Macro Calculator takes your stats and goal, does the full calculation, and gives you daily gram targets for each macronutrient.
Anyone following a structured nutrition plan — competitive athletes, fitness-focused individuals, dieters using a macro-tracking approach — who needs accurate, personalised daily targets rather than generic percentages.
No tutorials. No learning curve. Open it and get started.
No server uploads. Gives gram targets per macronutrient alongside percentages — so you can track against actual food quantities, not just ratios.
Completely free. No trial period. No premium tier for basic functionality. No account required. Use it as often as you need.
One job, done well. Macro Calculator was built to solve a specific problem cleanly. No feature bloat, no ads, no distractions.
What is a macro?
Short for macronutrient — protein, carbohydrates, and fat. These are the three main energy sources in food.
How much protein do I need?
For muscle building, 1.6–2.2g per kg of bodyweight is the evidence-based recommendation.
What is IIFYM?
'If It Fits Your Macros' — a flexible approach where you hit daily macro targets regardless of food sources.
Are these targets exact?
They're evidence-based estimates. Individual variation means some experimentation is normal.
Does alcohol fit into macros?
Alcohol contains 7 calories per gram — not a macronutrient but calorie-significant.
Free. Instant. No sign-in. Open it and get the job done.
Open Macro Calculator on Doathingy.com →