Macro Calculator
Calculate your ideal daily protein, carbohydrate, and fat targets — personalized to your calorie goal and fitness objective.
Understanding macronutrients
Macronutrients — protein, carbohydrates, and fat — are the three main sources of energy in food. Each plays a distinct role in the body, and getting the right balance for your goals can significantly affect your performance, body composition, and energy levels.
Protein (4 kcal/g)
Protein is essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones. For most active adults, 1.6–2.2g per kg of body weight supports muscle building or preservation. During a calorie deficit, keeping protein high — up to 2.4g/kg — helps prevent lean muscle loss while fat is burned. Unlike carbohydrates and fat, protein cannot be stored as a reserve fuel, which makes consistent daily intake important.
Carbohydrates (4 kcal/g)
Carbohydrates are the body's preferred fuel source, especially for high-intensity exercise. They are stored as glycogen in muscles and the liver, providing readily available energy. Low-carb approaches can work for fat loss but typically impair high-intensity training performance. Fibre-rich whole grains, vegetables, and legumes are far preferable to refined sugars for sustained energy and metabolic health.
Fat (9 kcal/g)
Dietary fat is essential for hormone production, fat-soluble vitamin absorption (A, D, E, K), and cellular membrane integrity. Very low fat intakes — below 20% of total calories — can impair hormonal function. At 9 calories per gram compared to 4 for protein and carbs, small amounts of fat contribute significantly to total calorie intake.
How macro ratios are set
This calculator sets protein first based on body weight, then distributes remaining calories between carbohydrates and fat according to your selected goal. Fat loss goals use higher protein to preserve muscle. Muscle-building goals use higher carbs to support training intensity. Ketogenic splits set carbohydrates under 10% to promote fat adaptation. These are evidence-based starting points — individual response varies, so track your results over 4–6 weeks and adjust if needed.