What are macronutrients?

Protein, carbohydrate and fat: the three nutrients that provide calories.

How much protein do I need?

Needs vary. Many active adults aim for roughly 1.6–2.2 g per kg of body weight. Ask a dietitian for personal advice.

Do I have to hit the numbers exactly?

No. Treat them as a guide and adjust based on how you feel and progress over a few weeks.

All tools

Macro Calculator

Enter your details and goal to get a daily calorie target split into protein, carbohydrates and fat.

Your Details

Units

Sex

Age (years)

Height (cm)

Weight (kg)

Goal

Calculate daily protein, carbohydrate, and fat targets — used for nutrition planning, bodybuilding, and diet tracking.

Formula

Protein: 1.6 g/kg body weight (2.0 g/kg for weight loss or muscle gain), capped at 2.2 g/kg; 1 g protein = 4 kcal. Fat: 25% of calories (1 g fat = 9 kcal). Carbohydrates: the remaining calories (1 g = 4 kcal).

Reference Values

•1.6–2.2 g protein per kg body weight
•1 g protein = 4 kcal
•1 g carbs = 4 kcal
•1 g fat = 9 kcal

FAQ

Common questions about Macro Calculator

How we calculate this

We use the standard published formula for this calculation, and we show the working so you can check it.

Spotted a mistake? Tell us and we'll check it within a few days. See how we check our calculators.

Medical disclaimer

This tool gives a general estimate for information only. It is not medical advice and cannot diagnose a condition. Talk to a doctor, midwife or other qualified professional about your own situation.