Macro Calculator

What Macro means

Macros are the three macronutrients that make up your calories: protein, carbohydrates, and fat. This calculator sets your daily calorie target from your TDEE and goal, then splits it into gram targets for each macro. Calories decide whether you lose or gain weight; macros shape body composition — how much of that change is muscle versus fat — and how well you actually feel and perform.

How macros are calculated

Protein is set first (it's the most important for retaining muscle), fat is given a floor for hormone health, and carbohydrates fill the remaining calories to fuel training.

Worked example

A 2,000-calorie target split at 30% protein / 40% carbs / 30% fat:

1. Protein: 2,000 × 0.30 = 600 cal ÷ 4 = 150 g
2. Carbs: 2,000 × 0.40 = 800 cal ÷ 4 = 200 g
3. Fat: 2,000 × 0.30 = 600 cal ÷ 9 = 67 g

Those three add back to 2,000 calories. The calculator above does this from your own stats and goal rather than a generic split.

Hitting your macros without going mad

• Prioritise protein and calories. If you nail those two, carb and fat splits can wobble without much consequence.
• Don't drop fat below roughly 0.5 g per kg of bodyweight — it matters for hormones and vitamin absorption.
• Carbs are performance fuel. If training feels flat, shifting some calories from fat to carbs usually helps more than cutting further.
• Fibre isn't a macro but aim for 25-35 g a day; it's most of what makes a diet feel filling.
• Weigh food for a couple of weeks to calibrate your eye, then you can estimate reasonably well from experience.

Frequently asked questions