Macro
Calculator
Calculate your perfect daily protein, carbohydrate and fat targets based on your body stats, activity level and fitness goal. Takes less than 60 seconds.
What Are Macros & Why Do They Matter?
Macronutrients — commonly called “macros” — are the three core nutrients your body uses for energy: protein, carbohydrates and fats. Unlike micronutrients (vitamins and minerals), macros are needed in large amounts and provide the calories that fuel every function in your body.
Tracking macros goes beyond simply counting calories. Two people can eat the same number of calories and have completely different body composition outcomes depending on how those calories are distributed across protein, carbs and fat.
Whether your goal is fat loss, muscle gain, or simply maintaining a healthy weight, understanding and hitting your macro targets is one of the most effective evidence-based nutrition strategies available.
Research consistently shows that adequate protein intake is the single most important macronutrient for preserving muscle during fat loss. Most people significantly underestimate how much protein they actually need.
How Our Macro Calculator Works
Our calculator uses the Mifflin-St Jeor equation — the gold standard formula recommended by the American Dietetic Association for calculating Basal Metabolic Rate (BMR). This is then multiplied by your activity level to produce your Total Daily Energy Expenditure (TDEE).
Your goal adjustment (deficit, maintenance, or surplus) is then applied to your TDEE, and your chosen macro ratios are used to split the remaining calories into grams of protein, carbohydrates and fat.
The Formula Explained
- BMR (Men): 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- BMR (Women): 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
- TDEE: BMR × Activity Multiplier
- Target Calories: TDEE ± Goal Adjustment
- Protein (g): Target Calories × Protein% ÷ 4
- Carbs (g): Target Calories × Carb% ÷ 4
- Fat (g): Target Calories × Fat% ÷ 9
Recommended Macro Ratios by Goal
There is no single “perfect” macro split — it depends on your individual goal, body type, preferences and lifestyle. Here are the most widely recommended starting points:
| Goal | Protein | Carbs | Fat | Notes |
|---|---|---|---|---|
| Fat Loss | 35–40% | 30–35% | 25–30% | High protein preserves muscle in a deficit |
| Muscle Gain | 25–30% | 45–55% | 20–25% | More carbs fuels training and recovery |
| Maintenance | 25–35% | 35–45% | 25–35% | Balanced and sustainable long-term |
| Endurance | 20–25% | 55–65% | 15–20% | Carb-heavy to fuel long workouts |
| Keto / Low Carb | 25–30% | 5–10% | 60–70% | Fat-adapted fuel source |
How Much Protein Do You Actually Need?
Protein is the most debated macro — and for good reason. It’s essential for muscle repair, immune function, hormone production and satiety. Here’s what the science says:
- Sedentary adults: 0.8g per kg of bodyweight (minimum RDA)
- Recreational exercisers: 1.2–1.6g per kg of bodyweight
- Strength trainers / muscle building: 1.6–2.2g per kg of bodyweight
- Fat loss with calorie deficit: Up to 2.4g per kg of bodyweight to preserve muscle
- Older adults (65+): 1.2–1.6g per kg to prevent age-related muscle loss
Most people aiming to improve body composition should target at least 1.6g of protein per kg of bodyweight as a practical starting point.
Tips for Hitting Your Macros Consistently
- Plan meals in advance. Meal prepping for the week makes it dramatically easier to hit your targets without tracking every meal from scratch.
- Prioritise protein first. Build each meal around your protein source, then fill in carbs and fat around it.
- Use a food tracking app. Apps like MyFitnessPal or Cronometer make macro tracking straightforward and are free to use.
- Don’t stress perfect accuracy. Hitting within 5–10g of each macro target is close enough to see results.
- Adjust every 2–4 weeks. As your weight changes, your calorie and macro targets change too — recalculate regularly.
- Focus on food quality. Macros matter, but so do vitamins, minerals, fibre and overall food quality. Whole foods first.
This tool is for informational purposes only. Results are estimates based on population-level formulas and individual needs vary. Consult a registered dietitian or your doctor before making significant dietary changes, especially if you have a medical condition.