Macros Calculator
Instantly calculate your daily macronutrient needs (protein, carbs, and fat) based on your body metrics, activity level, and fitness goals.
Calculate Daily Macros
Enter your details below to instantly generate your Total Daily Energy Expenditure (TDEE) and your ideal daily gram targets for protein, carbohydrates, and fats.
Macro Nutrient Calculator
Get precise daily gram targets tailored to your fitness goals.
Understanding Macros
Key concepts for effective nutrition planning
BMR vs. TDEE
Your Basal Metabolic Rate (BMR) is the calories you burn at rest. Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level, representing your true daily calorie burn.
Caloric Deficit & Surplus
To lose weight, you must consume fewer calories than your TDEE (deficit). To gain muscle, you need a slight surplus. This calculator automatically applies a 500 kcal deficit or 300 kcal surplus based on your goal.
Why Protein Matters
Protein provides 4 calories per gram. It is essential for muscle repair, immune function, and keeping you feeling full. It should be prioritised regardless of whether you are cutting or bulking.
Carbs and Fats
Carbohydrates (4 kcal/g) are your body’s preferred energy source for high-intensity training. Fats (9 kcal/g) are vital for hormone production and nutrient absorption. Both should be balanced to support your lifestyle.
Macro Breakdown
A quick guide to the caloric value and primary dietary sources of each macronutrient.
| Macronutrient | Calories per Gram | Primary Function | Common Food Sources | |
|---|---|---|---|---|
| Protein | 4 kcal | Muscle repair, enzyme production, satiety | Chicken, fish, eggs, tofu, Greek yoghurt, lentils | |
| Carbohydrates | 4 kcal | Primary energy source, brain function, glycogen storage | Oats, rice, potatoes, fruits, vegetables, wholegrain bread | |
| Fats | 9 kcal | Hormone regulation, cell membrane health, vitamin absorption | Avocado, nuts, seeds, olive oil, fatty fish, eggs |
Macros FAQ
Answers to the most frequently asked questions about macronutrients, tracking, and nutrition.
Macronutrients, or ‘macros’, are the three main nutrients your body needs in large amounts to function and produce energy: protein, carbohydrates, and fats. Each provides a specific number of calories per gram (4, 4, and 9 respectively).
First, calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Then, adjust this number based on your goal (e.g., minus 500 calories for weight loss). Finally, split these calories into percentages for protein, carbs, and fats, and divide by their respective calories per gram to get your daily gram targets.
While individual needs vary, a common and effective macro split for weight loss is 40% protein, 30% carbohydrates, and 30% fat. Higher protein helps preserve lean muscle mass and increases satiety during a calorie deficit.
No, tracking macros is not strictly necessary for weight loss; a calorie deficit is the primary driver. However, tracking macros can help ensure you are getting adequate protein to maintain muscle and enough fibre and healthy fats for overall health and satiety.
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate predictive formulas for BMR. However, it is still an estimate. Use the results as a starting point, track your weight and progress for 2–3 weeks, and adjust your calories up or down by 100–200 kcal if needed.