Macro Calculator

Macronutrients are the three energy-providing components of food: protein, carbohydrate and fat. Setting targets for each, rather than only counting total calories, is the most popular approach in modern nutrition because it lets you hit an energy goal without ignoring what the body actually needs to function and to build tissue.

Protein comes first, and it should be set by body weight rather than by percentage. Around 1.6 to 2.2 grams per kilogram of body weight is the widely supported range for physically active adults; this calculator uses a little more when you are dieting, because protein preserves muscle when calories are low, and a little less when you are eating at maintenance. For a 70 kg person that is roughly 120 to 155 grams a day.

Fat comes next and is usually set as a share of calories, with a floor rather than a ceiling in mind. Current guidance places the minimum around 0.5 to 0.6 grams per kilogram, roughly 20 percent of calories, because dietary fat is needed for hormones and to absorb fat-soluble vitamins. The rest of your calories go to carbohydrate, which is the easiest macro to adjust because the body can make what it needs and perform well across a wide range of intakes.

The diet styles change the split without changing the principle. Balanced lands near 27 percent fat. Low-carb raises fat to about 40 percent and trims carbohydrate. High-carb drops fat to 20 percent to fuel endurance training. Keto pushes fat to roughly 70 percent and protein stays fixed, leaving very little carbohydrate. Pick the one you can genuinely stick to — adherence beats optimisation — and remember that no split overrides the total calorie number.

This calculator returns estimates for general information only. It is not medical advice, diagnosis or treatment, and it cannot replace an assessment by a qualified health professional. Individual results vary, and figures such as calorie needs, body-fat percentage and heart-rate zones are approximations based on population averages rather than measurements of you.