Macro Calculator

What are macros?

Macronutrients are the three nutrients that provide calories: protein (4 kcal per gram), carbohydrates (4 kcal per gram) and fats (9 kcal per gram). Your calories decide whether you gain or lose weight; your macros decide how you feel, how you perform and how much muscle you keep.

How this calculator works

It works out your daily calories from your BMR, activity level and goal, then splits them by the diet style you choose: balanced, high protein, low carb, keto, high carb or plant-based. You can also set your own split. The results include a meal-by-meal plan, food pairings and a calorie-cycling option for training and rest days.

Which diet style should you choose?

• Balanced or high protein: the best starting point for most people, especially during fat loss.
• High carb: suits people who train hard or do endurance sport.
• Low carb or keto: can work if you prefer eating that way, but it isn't better for fat loss when calories and protein are the same.

The best macro split is the one you can stick to. Get protein right first, then adjust carbs and fats to suit your training and preferences.

Tracking without obsessing

Track for two weeks with a food app to learn portion sizes, then switch to rough tracking: a palm of protein at each meal, and carbs and fats adjusted to your goal. Recalculate when your weight changes by 4–5 kg. For fats in more detail, try the Fat Intake Calculator.