Macro Calculator

Macro Calculator

Get your personalised protein, carbs and fat targets — free and instant

What are Macros? Macronutrients — or macros — are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a critical role in your health and body composition. Knowing your exact macro targets is the foundation of any successful diet — whether you want to lose fat, build muscle, or simply eat healthier.

Calculate Your Macros

🥩 Protein — 4 cal/g

Protein builds and repairs muscle tissue, supports immune function, and keeps you full longer than any other macronutrient.

Best sources: Chicken breast, eggs, Greek yogurt, tuna, lentils, tofu, cottage cheese

🌾 Carbs — 4 cal/g

Carbohydrates are your body’s primary energy source — especially for the brain and during high-intensity exercise. Not the enemy!

Best sources: Oats, rice, sweet potato, fruits, vegetables, whole grain bread, quinoa

🥑 Fats — 9 cal/g

Healthy fats support hormone production, brain function, and absorption of fat-soluble vitamins. Essential — not optional.

Best sources: Avocado, olive oil, nuts, fatty fish, eggs, dark chocolate, seeds

What’s the difference between counting macros and just counting calories?

Calories tell you how much energy you’re consuming, but macros tell you what that energy is made of. Two people eating the same number of calories can have very different results depending on their protein, carb and fat split — for example, higher protein intake helps preserve muscle during fat loss and supports muscle growth during a surplus.

Do I need to hit my macros exactly every single day?

Being within 5-10g of your targets on most days is generally sufficient for good results. Protein is the macro worth prioritising most consistently, since it has the biggest impact on muscle preservation and growth. Small day-to-day variation in carbs and fats is unlikely to meaningfully affect your progress.

Which macro split is best for weight loss?

There isn’t one universally “best” split — a high protein approach (around 40% protein) tends to work well for most people trying to lose fat, since it improves satiety and helps preserve muscle mass during a calorie deficit. The right split ultimately depends on personal preference and what you can sustain consistently.

Can I still lose weight following a ketogenic macro split?

Yes — weight loss is ultimately driven by maintaining a calorie deficit regardless of macro split. A ketogenic approach (very low carb, high fat) can support fat loss for some people, often through improved appetite control, but it isn’t inherently more effective for fat loss than other splits at the same calorie level.