Macro calculator for fat loss and muscle gain
Get daily calories, protein, fat, carbs and fibre for your goal, from your body, activity and pace.
How it works
Protein is set from body weight: 2.2 g/kg when cutting, 2.0 for a recomp, 1.8 when gaining and 1.6 when maintaining.
Fat is 0.8 g/kg and never under 20% of calories; carbs fill the rest and fuel training.
Fibre is 14 g for every 1,000 kcal.
Read more: Macros explained.
Track it every day, free
The Fit app turns these numbers into a daily plan for food, training and recovery, and adjusts them as you go. No account, and only you can read your data.