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🥩 Free Macro Calculator

Macro Calculator — Protein, Carbs & Fat Split

Get your personalised daily macro targets based on your goal — fat loss, maintenance, or muscle gain. Includes gram amounts, calorie breakdown, and food suggestions.

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🥩 Macro Calculator — Protein, Carbs & Fat

Personalised macro split based on bodyweight, activity level and goal

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kcal/day

Your Daily Targets

TDEE—
Goal Calories—
Protein—
Carbs—
Fat—

📊 Macro Breakdown

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Protein %
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Carbs %
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Fat %

🍽️ Sample Foods to Hit Your Targets

    ⚠️ Macro targets are estimates based on population averages. Adjust based on real-world progress over 2-3 weeks.

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    How Macro Targets Are Calculated

    Macronutrients (macros) are the three nutrient categories that provide calories: protein, carbohydrates, and fat. Each gram of protein and carbohydrate provides 4 calories; each gram of fat provides 9 calories.

    Our Calculation Method

    1. 1. Calculate BMR and TDEE

      Using the Mifflin-St Jeor equation, then multiplying by your activity factor — same method as our calorie calculator.

    2. 2. Apply Goal Adjustment

      Fat loss: -20% from TDEE. Maintenance: TDEE as-is. Muscle gain: +15% from TDEE (lean bulk).

    3. 3. Set Protein First

      Protein is set in grams per kg bodyweight (1.6-2.2g/kg) — this takes priority because it is the most critical macro for body composition.

    4. 4. Set Fat Floor

      Fat is set to at least 20% of total calories or 0.5g/kg bodyweight (whichever is higher) — essential for hormone production.

    5. 5. Remainder to Carbs

      Whatever calories remain after protein and fat are allocated go to carbohydrates — your primary training fuel.

    Why Protein Comes First

    Research consistently shows protein is the macro most strongly linked to muscle preservation during fat loss and muscle growth during a surplus. Setting protein in absolute terms (g/kg) rather than as a percentage ensures adequate intake regardless of total calorie level — a common mistake with percentage-based approaches.

    Frequently Asked Questions

    For fat loss, protein intake of 1.6-2.2g per kg bodyweight is the most important factor — this preserves muscle during a calorie deficit. The split between carbs and fat matters less; both moderate-carb and moderate-fat approaches work equally well for fat loss when protein is adequate and total calories are controlled. Choose whichever you can sustain long-term.
    For weight loss/gain, total calories matter most. For body composition (muscle vs fat ratio), macros matter significantly - particularly protein. Beginners often benefit from starting with calorie tracking alone, then adding protein tracking once consistent. Full macro tracking is most valuable for advanced trainees optimising body composition.
    Yes - this is the simplest and most sustainable approach for most people. Some advanced approaches vary carbs based on training days (higher carbs on training days, lower on rest days) but this adds complexity without significant benefit for most. Consistent daily targets are easier to track and maintain long-term.