Free Macro Calculator
What are your exact macro targets?
Protein, carbs, and fat in grams, adjusted for your diet type and health focus. The health focus adjustment is easyChef Pro patent-pending technology. Based on Mifflin-St Jeor BMR, AMDR guidelines, and ISSN research. Takes 30 seconds.
Your details
Adjusts your macro targets based on your health goal. easyChef Pro patent-pending technology.
Watch: 15 seconds
Macros, in plain English.
Inside easyChef Pro
Your macros, tracked in every meal you cook.
The numbers you just calculated become the baseline easyChef Pro uses to score every recipe, plan every week, and build every grocery list. Every meal is scored against your specific macro targets in real time.
Parameters Per Recipe Score
Every recipe scored at the ingredient level using 800,000+ USDA-verified products. Protein, net carbs, fiber, fat, saturated fat, glycemic impact, processing level, and 23 more parameters calculated from real data, not estimates. Same recipe, same score, every time.
Deterministic, not probabilisticDiet Preferences Built In
Select Keto and two things happen: your daily carb target drops to under 50g, and every recipe recommendation filters to keto-compliant meals only. Select High Protein and the scoring system weights protein density higher for every meal. One setting recalibrates the entire system.
Keto, high-protein, Mediterranean, and 22 moreSwap That Moves the Score Most
Every scored recipe shows the one ingredient swap that most improves it for your macro goal. If you are cutting, it shows the swap that lowers net carbs or fat most. If you are bulking, it shows the swap that raises protein density. Specific, actionable, and different for every recipe.
One swap. Every recipe.Keto macro split selected
Under 50g of carbs. Two things change the moment you select Keto.
Your daily carb target drops to 5-10% of calories (under 50g) and your fat target rises to 65-75% of calories. At the same time, every recipe in your meal plan filters to keto-compliant meals only. Your grocery list updates around high-fat, low-carb products. Your health scores recalculate with fat quality weighted higher. You changed one setting. The system reconfigured everything else.
Inside easyChef Pro
See exactly how a recipe hits your macros.
Paste any recipe link. Get a 0-100 score with the full macro breakdown at the ingredient level: protein, carbs, fat, fiber, and net carbs. Free. No account required.
Traffic light breakdown
Every macro and micronutrient labeled green, yellow, or red against your daily target.
Core nutrition scores
Glycemic impact, nutrient density, energy density, and NOVA processing. Four scores in one view.
Focus Fit scores
Six health dimensions. Your macro goal (cutting, bulking, keto) changes how every recipe scores.
Recipe macro breakdown
See exactly how a recipe fits your macros.Before you shop. Before you cook.
Paste any recipe URL into the easyChef Pro scorer. Get the full macro breakdown: protein, carbs, fat, fiber, and net carbs per serving. Calculated at the ingredient level from USDA-verified data. Not an estimate. The actual number.
If your daily carb target is 150g and one recipe uses 80g, you know before you commit. The scorer tells you the one swap that brings it down most, usually a single ingredient change that saves 20-30g of carbs without changing the dish.
Full macro tracking
Track every gram. See the full picture.Without logging a single thing manually.
Every recipe you cook in easyChef Pro logs to your nutrition history automatically. Track daily protein, carbs, and fat against your targets. See weekly trends. See exactly which meals are hitting your numbers and which are pulling you off target, without entering anything by hand.
Goal-specific scoring
Your goal changes how every recipe scores.Not just filtered. Fundamentally recalculated.
Set your goal and the scoring matrix recalibrates. A bulking goal weights protein density and caloric density higher. A cutting goal weights protein-to-calorie ratio and fiber higher. A keto goal weights net carbs and fat quality. The same chicken stir-fry scores differently depending on what you are actually optimizing for.
Frequently asked questions
What are macros and why do they matter?
Macros (macronutrients) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros rather than just calories gives you more control over body composition. Protein preserves and builds muscle, carbs fuel activity, and fat supports hormones and satiety. The right macro split depends on your body, activity level, and goal.
How do I calculate my macros for weight loss?
For weight loss (cutting), a common starting point is 40% protein, 30% carbs, 30% fat. High protein preserves muscle while in a calorie deficit. Total calories should be 300-500 below your maintenance (TDEE). Use the calculator above to get your exact grams based on your body weight, height, age, and activity level.
What macros should I eat to build muscle?
For muscle building (bulking), a common split is 30% protein, 45% carbs, 25% fat. Calories should be 300-500 above maintenance to support muscle growth. Protein target should be 1.6-2.2g per kg of body weight. Carbohydrates fuel training and support glycogen replenishment. The exact split depends on your training intensity and body composition goals.
What is a keto macro split?
A standard ketogenic macro split is 5-10% carbs, 15-25% protein, and 65-75% fat. In grams, this means keeping carbohydrates under 50g per day while eating high amounts of fat. This forces the body into ketosis, where fat becomes the primary fuel source. Protein is kept moderate to prevent gluconeogenesis from disrupting ketosis.
How many grams of carbs should I eat per day?
The amount of carbs depends on your total calorie target and goal. For most active adults, 45-65% of calories from carbs (the AMDR range) means 225-325g per day on a 2,000 calorie diet. For low-carb, 100-150g per day. For keto, under 50g per day. Use the calculator above to get your specific target based on your body stats and goal.