Macro Calculator
Calculate your ideal daily protein, carbohydrate and fat targets for any goal
// Custom Macro Split
// Macro Split Visualised
// Per Meal Breakdown
// Good Food Sources Per Macro
🥩 Protein
🌾 Carbs
🫒 Healthy Fats
What Are Macronutrients?
Macronutrients — protein, carbohydrates and fat — are the three main nutrient groups that provide energy. Each plays a distinct role in the body, and the optimal ratio depends on your goals, lifestyle and health status.
How Macros Are Calculated
Recommended Protein Intakes
For general health: 0.8 g/kg bodyweight (RDA). For active individuals: 1.4–2.0 g/kg. For muscle gain: 1.6–2.2 g/kg. For cutting with resistance training: up to 2.4–3.1 g/kg to preserve lean mass. Protein has 4 calories per gram and is the most satiating macronutrient.
Diet Preset Splits
Cut (40P/35C/25F): High protein preserves muscle in a deficit. Moderate carbs fuel training. Bulk (30P/45C/25F): Higher carbs support training intensity and glycogen replenishment. Keto (25P/5C/70F): Minimal carbs to induce ketosis. Low Carb (35P/25C/40F): Reduced carbs, higher fat — suits those with insulin sensitivity. High Protein (40P/35C/25F): Optimised for athletes and resistance trainers.
From the Blog
// Protein First
Hit your protein target every day — it's the hardest macro to get wrong and the most important for body composition.
// Track for 2 Weeks
Track your food accurately for 2 weeks before adjusting targets. Most people significantly underestimate portions.
// Fat Is Essential
Don't drop fat below ~20% of calories. Fat is essential for hormone production, vitamin absorption and cell function.
// Carbs and Training
Time your largest carbohydrate meals around training — pre-workout for energy, post-workout for glycogen replenishment.