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How to use this calculator?

Macro Calculator

Build a balanced macro plan for protein, carbs and fats using your daily calories or bodyweight targets. Tweak each split to support energy, body composition and satiety.

Unit system

Calculation method

Enter your daily calorie goal and split your macros in percentages that add up to 100%.

Your total daily energy target.

Make sure the three percentages add up to 100%.

Make sure the three percentages add up to 100%.

Make sure the three percentages add up to 100%.

Your daily macro breakdown

--Total calories

Pick the method you prefer, complete the fields and click "Calculate macros" to get your daily targets.

Enter your data to build your macro plan.

Pick the method you prefer, complete the fields and click "Calculate macros" to get your daily targets.

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Macro distribution for real life goals

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Macro distribution for real life goals

Guide to planning your macros

This tool helps you distribute protein, carbohydrates and fat based on daily calories or grams per bodyweight.

Available methods

  • Calorie percentage Define your daily calorie target and assign percentages for protein, carbs and fat (adding up to 100%).
  • Grams per bodyweight Enter grams per kilogram (or per pound) of protein, carbohydrates and fat; the tool returns the resulting calories.

Key fields

  • Daily calories Match your adjusted TDEE for the goal (deficit, maintenance, surplus).
  • Weight Use your current bodyweight to estimate grams per kilogram (or per pound).
  • Distribution Adjust percentages or ratios according to training, hunger and digestive tolerance.

Interpretation

The results table displays grams per macro, calories and percentages. Check they align with your goal and adjust weekly based on progress.

Practical tips

  • Prioritise adequate protein (1.6‑2.2 g/kg) in a calorie deficit to preserve lean mass.
  • Raise carbohydrates on intense training days and keep healthy fats ≥0.8 g/kg.

Sources