Macro Calculator

Once you know your daily calorie target, splitting it into protein, carbohydrates and fat can help you build meals that keep you satisfied and support your goals. Enter your calorie target and choose a split below.

How This Is Calculated

Each macro split allocates a percentage of your total calories to protein, carbohydrate and fat. Because protein and carbohydrate each provide roughly 4 calories per gram, and fat provides roughly 9 calories per gram, the calculator converts your calorie allocation into grams using:

• Protein (g) = (calories × protein%) ÷ 4
• Carbohydrates (g) = (calories × carb%) ÷ 4
• Fat (g) = (calories × fat%) ÷ 9

The three presets offered are: Balanced (30% protein / 40% carbs / 30% fat), Higher protein (35% protein / 35% carbs / 30% fat), and Lower carb (30% protein / 25% carbs / 45% fat).

Turning Macros Into Meals

Numbers on a page are only useful if they translate into meals you will actually enjoy and stick to. For practical ideas, see my guide to building a simple, healthy meal plan, and my tips on meal prep for beginners to help you put your macro targets into practice across a busy week. If you are working towards a specific weight goal, my weight loss nutrition page covers how I build this into a wider, sustainable plan.

Frequently Asked Questions

This calculator provides general information only and is not medical advice. It is not a substitute for individual clinical assessment. Please speak to your GP or a registered dietitian about any concerns regarding your diet or health.