🔗 Use full-page Macro Calculator here for best experience
Calculate My Macros
What Are Macronutrients?
Macronutrients — “macros” — are the three main categories of nutrients that provide calories:
| Macro | Calories per gram | Primary Role |
|---|---|---|
| Protein | 4 kcal/g | Muscle repair, satiety, enzymes |
| Carbohydrates | 4 kcal/g | Primary energy, brain fuel |
| Fat | 9 kcal/g | Hormones, vitamins, long-term energy |
How to Use the Calculator
- Enter your daily calorie target — use our Calorie Calculator first if you don’t know this
- Select your goal — the macros are automatically split based on your objective
- Click Calculate — get your daily grams of protein, carbs, and fat, plus a meal-breakdown table
Macro Splits by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 40% | 35% | 25% |
| Maintenance | 30% | 40% | 30% |
| Muscle Gain | 35% | 45% | 20% |
| Ketogenic | 25% | 5% | 70% |
| Athletic Performance | 30% | 50% | 20% |
Why Protein Matters Most
Protein is the most important macro for body composition, regardless of your goal:
- Satiety: Protein is the most filling macronutrient, reducing hunger and preventing overeating
- Muscle preservation: During a calorie deficit, high protein prevents muscle loss
- Thermic effect: Your body burns more calories digesting protein (~25–30%) than carbs (~6–8%) or fat (~2–3%)
- Muscle building: Resistance training + adequate protein = muscle growth
General protein recommendation: 1.6–2.2g per kg of bodyweight (0.7–1g per lb) for active individuals.
Carbohydrates: Not the Enemy
Carbohydrates are the preferred energy source for high-intensity exercise. Low-carb approaches work for many people, but athletes and those doing intense training generally perform better with more carbs.
Best carb sources: oats, rice, potatoes, fruits, vegetables, legumes
Dietary Fat: Essential, Not Optional
Fat is essential for:
- Producing hormones (testosterone, oestrogen)
- Absorbing fat-soluble vitamins (A, D, E, K)
- Brain health (60% of the brain is fat)
Never go below ~0.5g/kg of fat — severe restriction impairs hormone function.
Practical Tips for Hitting Your Macros
- Prioritise protein first at every meal — it’s the hardest to hit consistently
- Meal prep makes macro tracking far more manageable
- Use a food tracking app for the first 4–6 weeks to build awareness
- Flexible dieting (“If It Fits Your Macros” / IIFYM) — you don’t need to eat “clean” foods to reach your macros
- Adjust every 2–4 weeks based on progress
Related Tools:
- Calorie Calculator — find your daily calorie target first
- BMI Calculator — check your body composition
- Water Intake Calculator — stay hydrated for optimal performance