Macro Calculator

Calculate your ideal daily macros (protein, carbohydrates, and fat) based on your calorie target and fitness goal.

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What Are Macronutrients?

Macronutrients — protein, carbohydrates, and fat — are the three main categories of nutrients that provide energy. Protein and carbohydrates each provide 4 calories per gram; fat provides 9 calories per gram. Getting the right balance of macros for your specific goal is just as important as total calorie intake.

Protein: The Most Important Macro

Protein is essential for muscle repair and growth, satiety, and immune function. For active individuals, 1.6–2.2 g per kg of body weight per day is the evidence-based target. Higher protein intake (up to 2.4 g/kg) during a calorie deficit helps preserve muscle while losing fat.

Carbohydrates: Your Primary Energy Source

Carbohydrates are the body’s preferred fuel source, especially for high-intensity exercise. After meeting protein and fat targets, remaining calories are best filled with carbohydrates — particularly around workouts. Prioritise complex carbs (oats, rice, sweet potato) over refined sugars.

Fat: Essential for Hormones and Health

Dietary fat is critical for hormone production (including testosterone and oestrogen), fat-soluble vitamin absorption, and brain health. Fat intake should not fall below 0.7–0.8 g per kg of body weight, even during aggressive fat-loss phases.

Frequently Asked Questions

What macro split should I use for fat loss?
A high-protein approach works best: around 35–40% of calories from protein, 30–35% from carbs, and 25–30% from fat. The most important factor is hitting your protein target; the split of carbs and fat is secondary.
Do I need to track macros every day?
Not necessarily. Tracking for 2–4 weeks builds awareness of your typical intake. After that, many people can maintain their targets intuitively, checking in occasionally to verify accuracy.
Is a low-carb or keto diet better for fat loss?
Research shows that when protein and calories are matched, low-carb and higher-carb diets produce similar fat loss results. The best diet is the one you can adhere to consistently.
Medical Disclaimer: This calculator is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for health decisions.