Here you go this should help you
The .223 Rem shoots a wide range of bullets very effectively, from 35gr flat-based varmint bullets, to ultra-long 90gr VLDs. However, you'll need the right twist rate for your choice of bullet. For max velocity and accuracy with the lightest bullets, a 1:14" twist may be ideal. More versatile is a 1:12" twist that will allow you to shoot the popular 60-64 grain match bullets. (However, a 1:9" twist is needed for the steel-core 62gr bullet used in the M855 military loads, because that bullet is as long as most 70-grainers.) For normal lead-core jacketed bullets, a 1:9" twist will let you shoot up to 73gr bullets. Since most .223 Rem shooters prefer bullets in the 50-73gr range, a good "do-it-all" solution is a 9-twist, unless you're a Highpower competitor.
For long-range match purposes, long, high-BC bullets are favored for their ability to buck the wind. You'll want at least a 1:8" twist to shoot the 77gr and 80gr MatchKings and 80gr Bergers. To shoot the new 90gr pills, a 1:6.5" is recommended, though a true 1:7" will work in most conditions.
Overall, what twist rate is best? For varminting we like a 12-twist. The slower twist will give you a bit more velocity, and minimize the risk of jacket failure at high rpms. For general use, an 8-twist barrel will let you shoot the excellent 77gr and 80gr Sierra MatchKings and nearly all varieties of non-tracer milsurp ammo. We'd only select a 1:7" or faster twist barrel if we had a need to shoot the 90gr VLDs.
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