Stop guessing what to eat — get your actual macro targets.
Protein, carbohydrates and fat in the right balance make a real difference to how you feel and perform. Enter your details and goal below — we’ll give you daily targets in grams, calories and percentages.
Macronutrients — protein, carbohydrates and fat — are the three main components of food that provide energy. Getting the right balance for your goal (lose fat, maintain, or build muscle) makes a significant difference to how you feel and perform.
This calculator works out your daily calorie target and splits it into recommended macro amounts based on your goal. No food tracking app required — just a starting point.
Why does protein matter?
Protein is the most important macro for body composition. It preserves muscle when losing weight, builds muscle when training, and keeps you fuller for longer. Most people eat far less than they need.
Are carbs the enemy?
No — carbohydrates are your body’s preferred energy source, especially during exercise. The problem is usually quantity and quality, not the macronutrient itself. Cutting carbs completely is rarely necessary.
What about dietary fat?
Fat is essential for hormone production, vitamin absorption, and brain function. The old low-fat advice has largely been revised — healthy fats from whole foods are important, not something to minimise.
Do I need to track macros?
Not necessarily. Tracking for a few weeks builds awareness of what you’re actually eating — after that, most people can maintain good habits intuitively. Think of it as calibration, not a life sentence.
This calculator is for informational purposes only. Macro recommendations vary significantly based on individual factors. If you have health conditions, specific fitness goals, or dietary restrictions, please work with a registered dietitian or qualified nutritionist for personalised advice.