Macro Calculator
Find your ideal daily protein, carbohydrate, and fat intake based on your calorie goals.
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Your Macro Split
How macros work
Protein and carbohydrates each provide 4 calories per gram. Fat provides 9 calories per gram. Adjusting your macro ratio based on your goal helps your body prioritize fat loss or muscle gain.
How the Macro Calculator Works
The Macro Calculator calculates your personalised intake target by combining your body weight, activity multiplier, and goal (weight loss, maintenance, or muscle gain). The underlying formulas are drawn from dietary reference intakes established by organisations including the WHO, NIH, and USDA.
Your result represents a daily target — a starting point calibrated to your inputs. Since individual metabolism varies, treat this as a well-researched baseline and adjust slightly based on real-world results over 2–4 weeks.
Frequently Asked Questions
How is my result calculated?
This calculator uses established nutrition science formulas and dietary reference intakes (DRIs) from organisations like the WHO, NIH, and USDA. Your inputs — body weight, activity level, and goal — are run through these equations to give a personalized recommendation.
Should I hit these numbers exactly every day?
Think of the output as a weekly average target, not a rigid daily rule. Natural day-to-day variation is normal and healthy. Consistently trending close to your targets over a week matters far more than hitting exact numbers each day.
How does activity level affect my results?
Activity level is one of the biggest factors in your nutritional needs. More active individuals need significantly more calories, protein, and carbohydrates to support energy demands and muscle repair. Updating your activity level when it changes keeps your targets accurate.
Do I need to track macros and calories?
Tracking both provides the most complete picture, but you don't have to do both at once. Many people find it easier to start with protein targets, then layer in calorie awareness once that habit is established. Use what level of detail works for your lifestyle.
How often should I recalculate my targets?
Recalculate every 4–8 weeks, or whenever your body weight changes by more than 5 lbs / 2 kg, you significantly change your activity level, or your goal shifts. Nutritional needs change as your body adapts.