How to use the Macro Calculator
Enter the age, height and weight and the result appears straight away. Everything runs in your browser, so nothing you type is uploaded.
How it works
Protein and carbs provide 4 calories per gram, fat provides 9.
Examples
- Balanced split at maintenance (30-year-old man, 175 cm, 75 kg)
Daily calories: 2,633 Carbohydrate: 263 g (40%) Protein: 197 g (30%) Fat: 88 g (30%)
- High-protein split while losing about 0.5 kg a week
Daily calories: 2,133 Carbohydrate: 160 g (30%) Protein: 213 g (40%) Fat: 71 g (30%)
- Lower-carb split for a 28-year-old woman, 165 cm, 62 kg
Daily calories: 2,093 Carbohydrate: 131 g (25%) Protein: 183 g (35%) Fat: 93 g (40%)
Limitations and assumptions
General estimate for adults, not medical advice. Speak to a doctor or registered dietitian before making significant changes to diet, exercise or health routines.
Frequently asked questions
What are macros?
Macronutrients: protein, carbohydrate and fat, the three nutrients that supply calories.
How many calories are in a gram of each?
Protein 4, carbohydrate 4 and fat 9. Alcohol provides 7.
Which split is best?
There is no single best ratio. Balanced suits most people; higher protein can help preserve muscle while losing weight. Adherence matters more than the exact numbers.
Is this medical advice?
No. It is a general estimate; speak to a dietitian or doctor if you have a medical condition.