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
Understanding 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
Real Examples — Maya and Robin’s Macros
Maya — 38F, 160cm, 80kg, Lightly Active, Fat Loss Goal
1,492
Calories/day
130g
Protein
120g
Carbs
50g
Fats
Maya’s high protein target helps preserve muscle while in a calorie deficit. Her carbs are moderate to fuel daily activity without excess. Fats are kept at a healthy minimum to support hormonal health.
Robin — 20M, 186cm, 60kg, Moderately Active, Muscle Gain Goal
2,884
Calories/day
150g
Protein
360g
Carbs
80g
Fats
Robin’s high carb intake fuels his gym sessions and supports muscle glycogen replenishment. His protein target of 2.5g per kg supports maximum muscle protein synthesis. Higher fats support testosterone production for muscle building.
Which Diet Type is Right for You?
| Diet Type | Protein | Carbs | Fats | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health, beginners |
| High Protein | 40% | 30% | 30% | Muscle building, fat loss |
| Low Carb | 35% | 20% | 45% | Fat loss, blood sugar control |
| High Carb | 25% | 55% | 20% | Endurance athletes, hard gainers |
| Ketogenic | 25% | 5% | 70% | Rapid fat loss, epilepsy management |
Research reference: According to the International Society of Sports Nutrition position stand, protein intakes of 1.4 to 2.0g per kg of body weight per day are sufficient to support muscle building in most exercising individuals. For fat loss phases, higher protein intakes of up to 2.4g per kg may help preserve lean mass.
Source: Stokes T, et al. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy. Nutrients. 2018. NIH/PubMed.
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All Free Calculators →Disclaimer: This calculator provides estimates based on scientifically validated formulas. Individual results vary. Always consult a registered dietitian for personalised nutrition advice.