Macros Calculator
Calculate your daily protein, carbs and fat targets based on your weight, height, age, activity level and fitness goal. Get a full macro breakdown with per-meal targets — free, no sign-up needed.
🤖 AI Nutrition Analysis
Calculate your macros above for a personalised AI analysis — your results will be filled in automatically. Or describe your situation manually below and ask any nutrition question.
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What Are Macros?
Macros — short for macronutrients — are the three main nutrients your body needs in large quantities every day: protein, carbohydrates and fat. Every food you eat contains a mix of these, and each one plays a specific role in how your body functions, performs and changes composition.
Macro Ratios for Different Goals
The right macro split depends on your goal. These are the ratios used by the calculator — general evidence-based starting points that can be adjusted based on personal preference and response:
| Goal | Protein | Carbs | Fat | Calorie Adjustment |
|---|---|---|---|---|
| Aggressive fat loss | 35% | 35% | 30% | −750 kcal/day |
| Moderate fat loss | 35% | 35% | 30% | −500 kcal/day |
| Maintenance | 25% | 45% | 30% | No adjustment |
| Lean muscle gain | 30% | 45% | 25% | +300 kcal/day |
How to Hit Your Macro Targets
- Plan protein first — it's the hardest macro to hit and the most important. Build meals around a protein source before adding carbs and fat
- Weigh food for the first few weeks — portion sizes are notoriously inaccurate without a scale. A few weeks of weighing builds accurate visual intuition
- Use a tracking app — MyFitnessPal, Cronometer or a similar app lets you log meals and see your macro breakdown in real time
- Prep in batches — cooking protein sources (chicken, eggs, fish) in bulk makes hitting daily targets far easier
- Don't obsess over perfection — hitting within 10% of your targets consistently is far better than being perfect for two days then giving up
- Recalculate every 4–6 weeks — as your weight changes so does your TDEE and macro targets
High Protein Foods Reference
| Food | Protein per 100g | Calories per 100g |
|---|---|---|
| Chicken breast (cooked) | 31g | 165 kcal |
| Tuna (canned in water) | 26g | 116 kcal |
| Eggs (whole) | 13g | 155 kcal |
| Greek yogurt (0% fat) | 10g | 59 kcal |
| Cottage cheese | 11g | 98 kcal |
| Whey protein powder | 80g | 370 kcal |
| Lentils (cooked) | 9g | 116 kcal |
| Tofu (firm) | 8g | 76 kcal |
FAQs
What are macros?
Macros (macronutrients) are the three main nutrients your body needs daily — protein, carbohydrates and fat. Tracking them lets you control your body composition more precisely than calorie counting alone.
How much protein do I need per day?
A general guideline is 1.6–2.2g of protein per kg of bodyweight for active individuals. The calculator sets protein at 30–35% of your daily calories depending on your goal.
What is the difference between this and the Calorie Calculator?
The Calorie Calculator gives you a daily calorie target. The Macros Calculator breaks that target down into exact grams of protein, carbs and fat based on your goal — giving you a more detailed nutrition roadmap.
Can I adjust the macro ratios?
The calculator uses evidence-based ratios for each goal. Use the AI analysis to get personalised advice on adjusting these ratios to your specific situation.
How often should I recalculate my macros?
Recalculate every 4–6 weeks or whenever your weight changes by more than 3–4kg, as your TDEE and macro targets will shift.
Is this calculator free?
Yes — completely free, no sign-up required.