Macro Calculator
Enter your daily calorie target and get a protein, carbs, and fat breakdown tailored to your diet style.
Inputs
Use the Calorie Needs Calculator to estimate your target. →
Diet style
Results
Protein
165g
660 kcal · 30 %
Carbs
220g
880 kcal · 40 %
Fat
73g
660 kcal · 30 %
Per meal (3×)
Protein
55g
Carbs
73g
Fat
24g
Don't know your daily calorie target?
Calculate it with the Calorie Needs Calculator
Find out how long it will take to reach your target weight based on your daily calorie deficit or surplus.
Calorie Deficit Calculator →
Disclaimer: Macro targets are estimates. Individual protein needs vary with bodyweight, training intensity, and health status. Consult a registered dietitian for personalised guidance.
What are macronutrients?
Macronutrients — protein, carbohydrates, and fat — are the three main nutrients that provide energy. Each gram of protein and carbohydrate provides 4 kcal, while each gram of fat provides 9 kcal. Tracking macros gives you control over not just how much you eat, but what you eat.
Once you know your daily calorie target, splitting it into macros creates a framework for food choices. Higher protein targets help preserve muscle during a cut. Low-carb or keto splits suit people who respond better to fat-based fuelling.
How this calculator works
- You enter your daily calorie target — use the Calorie Needs Calculator to estimate this from your age, sex, weight, height, and activity level.
- You choose a diet style that sets the percentage split between protein, carbs, and fat.
- The calculator converts each calorie share into grams using standard values: 4 kcal/g for protein and carbs, 9 kcal/g for fat.
- The optional per-meal breakdown divides daily gram targets by the number of meals you eat.
About the preset splits
Balanced
A practical starting point for most adults. Equal emphasis on all three macros with enough carbs for energy and sufficient protein to support muscle.
High Protein
Popular for body recomposition, muscle building, or cutting phases where preserving lean mass is the priority. Generally targets at least 1.6 g of protein per kg of bodyweight.
Low Carb
Reduces carbohydrate intake and replaces the calories with fat. Some people find this helps with blood sugar stability and satiety throughout the day.
Keto
Strict carbohydrate restriction, typically below 50 g per day, to induce nutritional ketosis. Fat becomes the primary fuel source rather than glucose.
FAQ
Where do I get my daily calorie target?
Use the Calorie Needs Calculator to estimate your maintenance calories and adjust for your goal — cut, maintain, or lean gain. Enter that number here.
How much protein do I actually need?
Research supports roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight for most people who train regularly. The exact amount depends on training intensity, age, and goal.
Can I customise the macro split?
This calculator uses four common presets. If you have specific targets from a dietitian or coach, use the gram outputs as a reference and adjust from there.
What is the difference between net carbs and total carbs?
Net carbs subtract fibre from total carbohydrates. Keto diets typically track net carbs. This calculator shows total carb grams — to find net carbs, subtract your expected daily fibre intake.