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Macro Calculator

Split your daily calories into protein, carbohydrates and fat based on your goal — or choose your own macro split.

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Estimated values

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What is it?

Macronutrients (macros) are the nutrients that provide energy: protein and carbohydrates (4 kcal per gram) and fat (9 kcal per gram).

Setting macro targets helps you hit your calories while getting enough protein to protect and build muscle.

How it's calculated

Calories are estimated as in our calorie calculator (Mifflin-St Jeor × activity factor + goal adjustment).

In 'Recommended' mode, protein is set from body weight (1.6–2.2 g/kg depending on goal, using an adjusted weight when BMI ≥ 30), fat from 25–30% of calories (minimum 0.6 g/kg), and carbohydrates fill the rest.

Preset splits divide calories by fixed percentages.

How we calculate · Last reviewed: September 1, 2026

How to interpret your result

Hit protein and calories first; carbs and fat can flex day to day.

If you train hard, keeping carbohydrates higher usually supports performance.

Estimates for healthy adults. Not medical advice — talk to a qualified professional about your specific situation.

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Meal Plan Generator

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Related guides

Macros Explained: Protein, Carbs and Fat

Macronutrients are protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Set protein first, keep fat at a healthy minimum and let carbohydrates fill the rest of your calories.

How Much Protein Do I Need Per Day?

Most active adults do well with 1.6–2.2 g of protein per kg of body weight per day. Less active people need less; people dieting or building muscle benefit from the upper range.

High-protein recipes

Recipes with at least 20 g of protein per serving and 25%+ of calories from protein.

Meal-prep recipes

Recipes that keep well for several days in the fridge.

Useful for this

Some links are affiliate links: we may earn a commission at no extra cost to you. It never changes our recommendations.

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Frequently asked questions

What is the best macro split for fat loss?

When calories and protein are equal, different carb/fat ratios produce similar fat loss. Choose the one you can sustain.

Do I need to hit my macros exactly?

No. Staying within about ±10% of your targets on most days is plenty.

Where does fibre fit?

Fibre is part of carbohydrates. We suggest about 14 g per 1,000 kcal.

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