Macro Calculator
Calculate your daily protein, carb, and fat targets based on your goal and body stats.
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Your Daily Macros
Based on Mifflin–St Jeor. Adjust based on results over 2–4 weeks. Not a substitute for medical nutrition advice.
Fill in your details above to see your macro targets.
Frequently Asked Questions
Why track macros instead of just calories?
Two people eating the exact same number of calories can have very different body composition outcomes depending on how those calories are distributed across protein, carbs, and fat. A 2000 kcal diet of 40% protein, 35% carbs, and 25% fat produces very different results to the same calories from 10% protein, 65% carbs, and 25% fat — even if both are in a calorie deficit.
Protein is the most important macro for body composition. It is required to build and preserve muscle tissue, it has the highest thermic effect of food (your body burns ~25–30% of protein calories just digesting it), and it is the most satiating macronutrient. People who eat adequate protein in a deficit lose significantly more fat and less muscle than those who don't.
Carbohydrates fuel high-intensity exercise. If you regularly train hard, cutting carbs too aggressively will impair performance and recovery. Fat is essential for hormone production, fat-soluble vitamin absorption, and joint health — it should never be eliminated. The optimal split depends on your goal, training style, and personal preference.
Macro split comparison by diet style
| Diet style | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health, moderate activity |
| High Protein | 40% | 35% | 25% | Fat loss, muscle building, athletes |
| Low Carb | 35% | 20% | 45% | Insulin sensitivity, steady energy |
| Keto | 25% | 5% | 70% | Therapeutic ketosis, epilepsy, extreme fat loss |
How to hit your macros practically
Protein sources
Chicken breast (31g/100g), eggs (13g/100g), Greek yoghurt (10g/100g), lentils (9g/100g), tofu (8g/100g), cottage cheese (11g/100g). Aim for a protein-rich food at every meal.
Carb sources
Oats, sweet potato, rice, quinoa, fruit, and beans are all nutrient-dense carb sources. Prioritise fibre-rich options that digest slowly — they provide sustained energy and reduce hunger.
Fat sources
Avocado, olive oil, nuts, fatty fish (salmon, mackerel), and eggs contain healthy unsaturated fats. Limit saturated fats and avoid trans fats where possible.
Weigh your food
Estimating portion sizes leads to errors of 20–50%. A kitchen scale removes guesswork and takes only seconds. You will likely only need to weigh foods for 2–4 weeks before developing accurate intuition.
Meal prep
Batch cooking protein sources (chicken, eggs, legumes) and staple carbs (rice, oats) for 3–4 days at a time makes hitting macros vastly easier and removes daily decision fatigue.
Track for 2–4 weeks
You do not need to track macros forever. 2–4 weeks of consistent tracking builds intuitive portion knowledge that sticks. Revisit tracking when starting a new goal or phase.