Macro calculator2026-09-17T19:38:27+01:00

MACRO CALCULATOR

Macro Calculator: Calculate Your Daily Protein, Carbs & Fat

Fuel your goals with precision.

Estimate your daily calorie and macronutrient targets for fat loss, maintenance, body recomposition or muscle gain based on your body weight, activity level and goal.

Evidence-based

Personalised

Results in seconds

♙

1. Your Details

years
kg
cm

Your data is private and secure. No sign-up required.

⚖

2. Your Daily Macros

Daily Calorie Target

2,350 kcal
Total daily calories to support your goal.
Protein 160g 27%
Carbs 270g 46%
Fat 78g 27%

Macronutrient Breakdown

TLC
Protein 27% / 160g
Carbs 46% / 270g
Fat 27% / 78g
Maintenance 2,610 kcal
Goal Recomp
Protein Rate 2.0 g/kg

Macros are calculated from your goal, activity level and body weight. Adjust based on hunger, performance, digestion and progress.

HOW THE MACRO CALCULATOR WORKS

ENTER YOUR DETAILS

Add your age, weight, height,

activity level and goal.

WE DO THE MATH

We use evidence-based

formulas to calculate your

calorie and macro targets.

GET YOUR RESULT

Receive your daily calories

and your ideal protein,

carbs and fat split.

APPLY & ADJUST

Use your macros as a guide

and adjust based on your

progress and preferences.

MACRO TARGETS

How your macro

targets are calculated.

Rather than relying on one universal percentage split, macro targets are build step by step based on your calorie target, body mass, training demands and preferences.

THE PROCESS

01

STEP 1

SET CALORIE TARGET

Start with your calorie target based on fat loss, maintenance, body recomposition or muscle gain.

02

STEP 2

SET PROTEIN

Protein is calculated primarily from your body weight and specific goal.

03

STEP 3

SET FAT

Dietary fat is set at an appropriate level to support health, dietary quality and food preference.

04

STEP 4

SET CARBOHYDRATE

Carbohydrates receive the remaining calorie allocation to help fuel training and activity.

WHAT ARE MACRONUTRIENTS?

PROTEIN

Essential for muscle repair, immune function and satiety. Aim for high quality sources at every meal.

4kcals per gram

CARBOHYDRATES

Your bodies primary fuel source for training and daily energy. Focus on nutrient-dense carbs.

4kcals per gram

FATS

Important for hormone production, brain health and absorption of fat soluble vitamins.

9kcals per gram

FREQUENTLY ASKED QUESTIONS

How often should I recalculate my macros?2026-07-07T20:32:18+01:00

A good rule is to recalculate your macros every 4–6 weeks, or sooner if your body weight, activity level, training volume, or goal changes significantly.

You may also want to update them if progress stalls, if you begin a new training phase, or if your lifestyle becomes more or less active. As your body changes, your calorie and macro needs can change too.

Do I need to weigh my food?2026-07-07T20:31:38+01:00

No, but weighing your food can improve accuracy, especially if your goal is fat loss, muscle gain, or body recomposition.

If you want the most precise results, using a food scale is the best method because portion sizes are often underestimated. However, if you prefer a more flexible approach, you can still make good progress by using consistent portion control, reading labels, and tracking intake as accurately as possible.

How accurate is this macro calculator?2026-07-07T20:30:50+01:00

This macro calculator provides a science-based starting point using your body weight, height, activity level, and goal to estimate your calorie and macronutrient needs.

While it is a strong starting guide, no calculator can predict your exact needs perfectly because metabolism, training load, stress, sleep, and genetics all influence results. The best approach is to use these numbers as your baseline, then adjust based on your progress, performance, hunger, energy, and body composition changes over time.

Is this calculator suitable for everyone?2026-07-07T20:34:14+01:00

This calculator is suitable for most healthy adults who want a practical estimate for managing body composition, performance, or general nutrition.

However, it is not a substitute for individualized medical or dietetic advice. People who are pregnant, breastfeeding, under 18, managing an eating disorder, or living with a medical condition that affects nutrition or metabolism should seek guidance from a qualified healthcare professional before following calculated targets.

What if I don’t hit my macros every day?2026-07-07T20:33:32+01:00

That’s completely normal. You do not need to be perfect every day to make progress.

What matters most is consistency over time. Try to stay reasonably close to your calorie and protein targets, and view your intake across the week rather than stressing over a single day. If one day is slightly off, just return to your plan at the next meal or the next day.

Can I change my goal later?2026-07-07T20:32:55+01:00

Yes. Your macro targets should match your current goal, whether that is fat loss, maintenance, muscle gain, or recomp.

If your goal changes, simply recalculate your macros using your updated target. For example, someone finishing a fat loss phase may later switch to maintenance or muscle gain, and their calorie, protein, carb, and fat targets should be adjusted accordingly.

Want a tailored plan that delivers real results?

Work 1-1 with a coach to create a personalised nutrition and training plan built around your goals and lifestyle.

Go to Top