The Macro Calculator gives you your daily protein, carbohydrate and fat targets based on your body stats, activity level and goal. Whether you want to lose weight, build muscle or maintain — you'll get personalised macro targets instantly.
Frequently Asked Questions
What are macros?
Macronutrients — protein, carbohydrates and fat. These are the three main sources of calories in your diet. Tracking macros gives you more control than just counting calories.
How much protein do I need per day?
For most people: 0.8–1g per pound of bodyweight (1.6–2.2g per kg). Higher end if you're building muscle, lower end for maintenance.
What is a good macro split?
A common starting point is 40% carbs, 30% protein, 30% fat — but this varies by goal. High-protein diets typically increase protein to 35–40%.
Do I need to track macros to lose weight?
Not necessarily — but it gives you better control over body composition. Many people lose weight just by tracking calories, without worrying about macro splits.