Free Calculator

Macro
Calculator

Find your ideal protein, carb, and fat targets based on your body, goals, and activity level & then use them to build a diet that actually works.

What are Macronutrients?
P
Protein
Builds & repairs muscle, keeps you full
4 kcal/g
C
Carbohydrates
Primary fuel for training and brain function
4 kcal/g
F
Fats
Hormones, brain health, fat-soluble vitamins
9 kcal/g

Your macros are the three nutrients your body needs in large amounts. Getting the ratio right for your goal, loss, gain, or maintain, is what makes a diet work.

Free Calculator

Calculate your Macros

↻ Click Calculate to update results after making changes.

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The basics

What are Macros?

P
Protein
4 kcal per gram

The building block of muscle. Protein repairs tissue after training, keeps you full, and preserves lean mass during a calorie deficit. Prioritise this above all else.

C
Carbohydrates
4 kcal per gram

Your body's preferred energy source, especially during high-intensity training. Carbs fuel your workouts, support recovery, and keep your brain sharp throughout the day.

F
Fats
9 kcal per gram

Essential for hormone production, brain function, and absorbing fat-soluble vitamins (A, D, E, K). Don't cut fat too low, a minimum of 0.5g per kg of bodyweight is recommended.

Reading the numbers

Grams vs Percentages

The calculator gives you two ways to look at your targets, grams and percentages. Both matter but for different reasons.

Grams are what you track day to day. Hit your protein target in grams first, everything else adjusts around it. A common starting point is 1.6–2.2g of protein per kg of bodyweight.

Percentages show you how your calories are distributed across the three macros. They're useful for comparing diet styles, a ketogenic diet is around 70% fat, while a high-carb diet might be 50% carbs.

The two numbers are linked, change one and the other updates. Use grams to build your meals, use percentages to understand your overall diet balance.

Example — 2,500 cal/day (Moderate Carb)
Protein
188g
30%
Carbs
219g
35%
Fats
97g
35%
Example — Same person, Keto
Protein
156g
25%
Carbs
31g
5%
Fats
194g
70%
Choosing correctly

Activity Level Guide

×1.2
None / Sedentary
Desk job, little or no intentional exercise. Most movement is incidental walking.
×1.375
Light
1–3 hours of exercise per week. Active lifestyle but not training hard or consistently.
×1.55
Moderate
4–6 hours per week. Regular gym sessions, sports, or cardio. The most common level for active adults.
×1.725
High
7–9 hours per week. Hard training most days, physically demanding job, or competitive sport.
×1.9
Very High
10+ hours per week. Two-a-day sessions, elite athletic training, or extremely physical occupation.
Pick your approach

Dietary Preferences

Balanced
30% P 35% C 35% F

The default starting point. Works well for most people regardless of goal. Easy to sustain long-term.

Low-Carb
35% P 20% C 45% F

Reduces carbs in favour of fat. Popular for fat loss and blood sugar management. Keeps insulin stable.

High-Carb
25% P 50% C 25% F

More carbs for energy-intensive training. Ideal for endurance athletes, heavy lifting, or bulking phases.

High-Protein
40% P 30% C 30% F

Maximum muscle preservation. Best for aggressive cuts, recomping, or anyone new to tracking who wants to stay full.

Ketogenic
25% P 5% C 70% F

Very low carbs force the body to burn fat for fuel (ketosis). Requires strict adherence but can be effective for fat loss.

Custom
Your % Your % Your %

Set your own split using the sliders. Useful if you follow a specific protocol or want to match a plan from your coach.

Putting it into practice

Using Your Macros

01
Hit protein first

Protein is the most important macro to hit. Fill it in first when planning meals. Everything else fits around it.

02
Track in grams

Use a food tracking app and log everything in grams. Accuracy matters most for protein, carbs and fat have more flexibility.

03
Aim for consistency

You don't need to be perfect every day. Hitting your targets 80–90% of the time over weeks is what produces results.

04
Adjust every 2–4 weeks

As your weight changes, your TDEE changes. Recalculate every few weeks and update your targets to keep making progress.

05
Don't obsess

Macro tracking is a tool, not a lifestyle. Use it to build intuition about food. Most people can stop tracking after 3–6 months.

06
Prioritise whole foods

Macros from whole foods come with fibre, vitamins, and minerals. Hit your targets with quality food first, supplements second.

Reading the visuals

What the Charts Show

Donut Chart

Shows your calorie split as a proportion of your total daily intake. The size of each segment = how much of your diet that macro takes up. Blue is protein, red/pink is carbs, amber is fat.

Protein
Carbs
Fats
Bar Chart

Shows your macro targets in grams side by side. The height of each bar reflects the gram amount, not calories. Since fat has 9 kcal/g vs 4 for protein and carbs, a shorter fat bar can still represent a large calorie contribution.

The numbers next to each macro
Grams
How much to eat by weight. This is what you track in a food app.
Calories
How much each macro contributes to your total. Protein & carbs = 4 kcal/g, fat = 9 kcal/g.
Percentage
Share of total calories. Change your dietary preference and watch these shift.

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