Macro calculator
Calculate your daily protein, carbohydrate and fat targets from your calories, bodyweight and goal. Protein is set per kilogram of bodyweight, fat from your calories, and carbs fill the rest.
- Protein
- 176 g (704 kcal)
- Carbohydrate
- 237 g (946 kcal)
- Fat
- 61 g (550 kcal)
Grams per day. Protein from bodyweight, fat at 25% of calories, carbs the remainder.
What is Macro?
Macros are the three energy-providing nutrients: protein, carbohydrate and fat. Protein preserves and builds muscle and is set from your bodyweight; fat supports hormones and is set as a share of calories; carbohydrates fuel training and make up the remainder. Hit your protein and calorie targets first — the rest is fine-tuning.
How to use it
- 1Enter weight & calories. Use your calorie target from the calorie calculator.
- 2Choose your goal. This sets your protein per kilogram of bodyweight.
- 3Read your macros. Protein, carbs and fat in grams are calculated instantly.
Macro Calculator — questions
How do I calculate my macros?
Set protein from your bodyweight (around 1.8–2.2 g/kg), fat at roughly 25% of your calories, and fill the rest with carbohydrate. Enter your numbers above and we do the maths.
What macros should I eat to build muscle?
Prioritise protein (about 2.2 g/kg), eat in a slight calorie surplus, and use carbohydrates to fuel hard training. The calculator gives you exact gram targets.
How much protein per day?
Most people building or preserving muscle do well on 1.6–2.2 g per kg of bodyweight per day. See the protein calculator for a focused estimate.
Turn your number into a plan
A calculator gives you a number. Coaching turns it into a programme that adapts to your data — start with the guide and the matching programme.
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