Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your calories, body weight, and fitness goal.
Your Daily Macro Targets
Fill in your details and click Calculate.
How Are Macros Calculated?
Macronutrient targets are determined by your total daily calories, your goal, and your body weight. Protein is prioritised first (it is calculated per kg of body weight), then fat (as a % of calories), and carbohydrates fill the remainder.
| Goal | Protein | Fat | Carbs |
|---|---|---|---|
| Weight Loss | 2.0–2.4 g/kg (high, to preserve muscle) | 25% | Remainder |
| Maintenance | 1.6–2.0 g/kg | 30% | Remainder |
| Muscle Gain | 1.8–2.2 g/kg | 25% | Remainder |
| Athletic Performance | 1.6–2.0 g/kg | 20% | High — remainder |
Each gram of protein = 4 kcal | each gram of carbs = 4 kcal | each gram of fat = 9 kcal
Frequently Asked Questions
Macronutrients (macros) are the three main energy-providing nutrients: protein, carbohydrates, and fat. Every food you eat contains a combination of these. Tracking macros — not just calories — helps you achieve body composition goals like fat loss while preserving muscle, or muscle gain without excessive fat.
For muscle retention or growth, research supports 1.6–2.2 g of protein per kg of body weight per day. The RDA (0.8 g/kg) is just enough to prevent deficiency — it is not optimal for active people. Aim for the higher end if you are in a calorie deficit or training intensely.
Dietary fat is essential for hormone production, vitamin absorption (A, D, E, K), and brain function. Very low fat diets (under 15% of calories) can impair testosterone and oestrogen levels. Most nutrition guidelines recommend fat at 20–35% of total daily calories from predominantly unsaturated sources.
