Free Tool
Macro Calculator
Calculate your ideal daily protein, carbohydrate and fat targets — tailored to your body and whether you want to lose fat, maintain or build muscle.
Your macro split appears here
Fill in your details and goal, and we'll calculate your daily calories plus the ideal protein, carb and fat targets.
Your daily target
Calories adjusted for your goal.
Your daily macros (grams per day)
These are estimates based on the Mifflin-St Jeor equation and standard macro ratios. They are not medical or dietetic advice. Consult a professional for personalised nutrition guidance.
Hit your protein target
Explore our protein and performance range to make your macros easier to reach.
What are macros?
Macronutrients — protein, carbohydrates and fat — are the three nutrients that provide energy. Protein and carbs contain 4 calories per gram; fat contains 9. Getting the right balance for your goal helps you lose fat, maintain weight or build muscle more effectively than tracking calories alone.
This calculator estimates your maintenance calories using the Mifflin-St Jeor equation, adjusts them for your goal, then splits them into a protein-forward macro ratio that protects lean muscle.
Hitting your macros
- ✓ Prioritise protein at every meal — it's the hardest to hit.
- ✓ Build meals around lean protein, then add carbs and fats.
- ✓ Use a food-tracking app for the first few weeks to learn portions.
- ✓ A protein supplement makes high targets far easier to reach.
- ✓ Recalculate as your weight and goals change.
Keep exploring