Find your macros.
In a minute flat.
Punch in your stats, pick your goal, and walk out with a real protein/carbs/fat target — no spreadsheets, no email gate.
Calculate now · save your build when you're ready
Three macros. One stat sheet.
Your calorie total tells you how much. Macros tell you what it's made of — and that's what actually changes how you look, feel, and perform.
Protein — The build stat
Holds onto muscle, fills you up, drives recovery. Lock this one in first — everything else gets easier when protein is solid.
Carbs — The energy stat
Your fuel for training and brain. Cut them too low and your gym sessions feel like wading through molasses.
Fat — The hormone stat
Hormones, satiety, joint health. You need enough — but it's calorie-dense, so it sneaks up on totals fast.
Calories tell you how much. Macros tell you what.
Two diets with the same calorie total can feel completely different depending on how much protein, carbs, and fat you hit. That's why macro targets actually move the needle — and why this calculator gives you all three.
Numbers are easy. Hitting them is the game.
The calculator gives you a target. Macros.gg turns hitting that target into a system you'll actually keep playing.
Log without the friction
Type 'chipotle bowl, extra guac' or paste a recipe — AI estimates the macros.
Turn streaks into XP
Quests, levels, achievements. Showing up gets rewarded. Skipping has consequences.
See what's working
Track adherence, weigh-ins, and trends so you know whether to hold or adjust.
Start free, forever
Get your numbers, log your meals, and see real progress — no card required.