Free Tool

Macro Calculator

Calculate your optimal protein, carbs, and fat intake based on your goals.

Daily Calories

Use our TDEE calculator if you don't know this

Goal

Your Daily Macros

Enter your calories to calculate macros

Track Your Macros with NuJourney

Barcode scanner, 1M+ food database, and automatic macro tracking.

Start Free Trial

What Are Macros?

Macros (macronutrients) are the three main nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps you optimize body composition beyond just counting calories.

Macro Ratios by Goal

Fat Loss: Higher protein (35%) preserves muscle while cutting
Maintenance: Balanced ratio (30/40/30) for overall health
Muscle Gain: Higher carbs (45%) fuels intense training