Macro Calculator
Get your personalized daily protein, carbs, and fat targets based on your body stats and fitness goal.
Enter your stats and select your goal to calculate your daily macronutrient targets. Whether you're cutting, maintaining, or building muscle, the right macro split makes the difference.
Understanding Macros
Common Questions
What are macros?
Macronutrients (protein, carbs, fat) are the three main calorie sources. Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. Getting the right balance for your goal determines body composition results.
How much protein should I eat per day?
Active individuals should aim for 1.6–2.4g of protein per kg of body weight. The higher end (2.2–2.4g/kg) is recommended for muscle gain or during a calorie deficit to preserve muscle mass.
Should I count macros or just calories?
Tracking macros gives more control over body composition. Counting only calories during weight loss can lead to muscle loss if protein is too low — macros ensure you're losing fat while preserving lean tissue.
What is a good macro split for weight loss?
A high-protein split works best for weight loss: roughly 35–40% protein to preserve muscle, 25% fat for hormonal health, and 30–35% carbs for energy. Prioritise hitting your protein target above all else.
How many grams of carbs per day?
Typically 150–300g for active adults. Aim for the lower end during weight loss and higher for endurance athletes or those focused on muscle gain. Carb needs scale with training volume.
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