Complete Macro Calculator & Nutrition Guide
Optimise your nutrition. Understand how to calculate your ideal protein, carbohydrate, and fat ratios to achieve your weight loss, muscle gain, or maintenance goals.
Understanding Macronutrients
Macronutrients (‘macros’) are the foundational building blocks of your diet. Moving beyond simple calorie counting to track your macros ensures your body gets the right fuel for performance, recovery, and body composition changes.
Key Features of Macro Tracking
Everything you need to know about optimising your nutrition
Total Daily Energy Expenditure (TDEE)
Your TDEE is the total number of calories you burn in a day. It is the baseline from which all macro calculations start, factoring in your Basal Metabolic Rate (BMR) and activity level.
Protein: The Building Block
Essential for muscle repair, immune function, and satiety. Protein is highly thermogenic, meaning your body burns more calories digesting it compared to carbs or fats.
Carbohydrates: The Energy Source
The body’s preferred source of energy, especially for high-intensity training. Carbs replenish muscle glycogen stores and support optimal brain and physical function.
Fats: Hormonal Health
Dietary fats are crucial for hormone production (including testosterone and estrogen), vitamin absorption (A, D, E, K), and cellular health. They should never be eliminated entirely.
Macro Tracking Quick Facts
Essential numbers and rules to remember for your nutrition
How to Calculate Your Ideal Macros
Setting up your macronutrient targets is a straightforward process when broken down into logical steps.
Calculate Your TDEE
Use a reputable TDEE calculator, inputting your age, gender, height, weight, and activity level. This gives you your maintenance calorie target.
Adjust for Your Goal
For fat loss, subtract 300–500 calories from your TDEE. For muscle gain, add 200–300 calories. For maintenance, keep it at your TDEE.
Set Your Protein Target First
Calculate your protein needs based on your body weight (e.g., 2g per kg). Multiply this by 4 to get the calories from protein, then subtract this from your total daily calorie goal.
Split the Remainder Between Carbs and Fats
Allocate the remaining calories based on your preference and training style. A common starting point is a 50/50 split of the remaining calories between carbohydrates (divide by 4) and fats (divide by 9).
Macronutrient Breakdown
A side-by-side summary of the three main macronutrients, their roles, and the best dietary sources.
| Macronutrient | Calories per Gram | Primary Function | Best Whole Food Sources |
|---|---|---|---|
| Protein | 4 kcal | Muscle repair, enzyme production, immune support, satiety. | Chicken breast, lean beef, fish, eggs, Greek yoghurt, lentils, tofu. |
| Carbohydrates | 4 kcal | Primary energy source, glycogen replenishment, brain function. | Oats, brown rice, sweet potatoes, quinoa, fruits, wholegrain bread. |
| Fats | 9 kcal | Hormone regulation, vitamin absorption, cell membrane health. | Avocados, olive oil, nuts, seeds, fatty fish (salmon), whole eggs. |
| Fibre (Carb sub-type) | ~2 kcal | Digestive health, blood sugar regulation, prolonged fullness. | Vegetables, berries, chia seeds, beans, whole grains. |
Macro Calculator FAQ
Answers to the most frequently asked questions about tracking macronutrients and nutrition.
Macronutrients, or ‘macros’, are the three main categories of nutrients your body needs in large amounts to function: protein, carbohydrates, and fats. Each provides a specific amount of energy (calories) per gram.
First, calculate your Total Daily Energy Expenditure (TDEE). To lose weight, subtract 300–500 calories from your TDEE to create a deficit. Then, allocate your macros, typically prioritising protein (e.g., 30% protein, 35% carbs, 35% fats) to preserve muscle mass while losing fat.
Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, and fats contain 9 calories per gram. Alcohol, while not an essential macronutrient, contains 7 calories per gram.
No. Macro tracking is a highly effective educational tool to understand portion sizes and food composition. Once you develop an intuitive understanding of your nutritional needs, you can transition to mindful eating without strict daily tracking.