🥩 Macro Calculator
Calculate your daily macronutrient targets (protein, carbs, fat) based on your calorie goal.
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Understanding Macronutrients and How to Hit Your Targets
The three macronutrients are protein, carbohydrates, and fat. Each provides a different amount of energy per gram: protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. These are the only sources of dietary energy — alcohol provides 7 calories per gram as a fourth source but is not a nutritionally required macronutrient.
Protein is the most important macronutrient to prioritise for most fitness goals. It provides the amino acid building blocks for muscle tissue and has the highest thermic effect of food — meaning your body burns more calories digesting protein than it does digesting carbs or fat. For muscle gain, research broadly supports 1.6–2.2 g of protein per kg of body weight per day. For weight loss, higher protein intake (1.8–2.4 g/kg) helps preserve muscle mass during a calorie deficit. General health maintenance is typically supported by 0.8–1.2 g/kg.
Carbohydrates are the body's preferred energy source, especially for high-intensity exercise. Complex carbohydrates (oats, brown rice, sweet potato, legumes) provide sustained energy and fibre. Simple carbohydrates (sugar, white bread, soft drinks) are digested quickly and can spike insulin levels. In the context of a calorie-controlled diet, the source of carbohydrates matters less than most people think — but fibre intake, satiety, and micronutrient density are practical reasons to favour complex sources.
Fat is essential for hormone production, brain function, fat-soluble vitamin absorption (A, D, E, K), and cell membrane integrity. Dietary fat does not make you fat in the way that a calorie surplus does — it's total calorie intake that drives fat gain or loss. However, at 9 calories per gram, fat is calorie-dense, so portion awareness is important when trying to manage total intake.
This calculator applies common macro splits based on your goal: roughly 30% protein / 40% carbs / 30% fat for maintenance, higher protein for cutting, and higher carbs for bulking. These are starting points — individual tolerance and preference vary, and there is no single ideal ratio for everyone.
How to Calculate Macronutrients
Macronutrients (macros) are the three main categories of nutrients that provide energy: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). A macro calculator estimates how many grams of each you should eat based on your calorie goal and target ratios.
Common macro splits depend on goals: for general health, a 30% protein / 40% carbs / 30% fat split is a reasonable starting point. For weight loss with muscle retention, higher protein (35-40%) is often recommended. For endurance athletes, higher carbohydrates (50-60%) support training.