Macronutrients are the three energy-providing parts of your diet: protein, fat and carbohydrate. Hitting the right amount of each makes a calorie target far easier to follow.
This calculator sets protein and fat from your body weight, works out the calories those leave over, and fills the remainder with carbohydrates suited to your goal.
For educational purposes only — not medical advice.
How to use
- Select your sex and enter your age, weight and height.
- Choose the activity level that reflects your normal week.
- Pick your goal — lose, maintain or gain.
- Press Compute to see your calories and macro ranges.
- Decide on a single figure inside each range and use it as your daily target.
Frequently asked questions
What are macros?
Macros is shorthand for macronutrients — protein, fat and carbohydrate. They are the three nutrients that supply energy, and their balance shapes how you feel and perform.
How much protein do I need?
This calculator uses 1.6–2.2 g per kg of body weight. Higher intakes suit strength training and weight loss, while lower intakes are fine for sedentary adults.
Why is fat set at 0.8–1 g per kg?
That range keeps fat intake high enough for hormone production and vitamin absorption without crowding out carbohydrate, which fuels hard training.
How are carbohydrates calculated?
Protein and fat are set first from your body weight, and the calories left over are divided by four to give your carbohydrate grams.
Is there an ideal macro ratio?
No single split suits everyone. Ratios like 40/30/30 are simply one way of dividing the same calories; total intake matters most, followed by enough protein.
Do macros matter for weight loss?
Calories drive weight change, but macros make the deficit liveable. Keeping protein high protects muscle and keeps you fuller for longer.