Macro calculator
Turn your daily calories into grams of protein, carbohydrates and fat with the split that best fits your goal.
Macro calculator: what it is and how it works
Macronutrients are the nutrients that provide energy: protein and carbohydrates provide 4 kcal per gram and fat 9 kcal per gram. How you split your calories between them affects fullness, sports performance and body composition.
A balanced split follows general advice for healthy adults. A high-protein split helps preserve muscle when losing weight or strength training. A low-carb split replaces some carbohydrates with fat, and an endurance split prioritises carbohydrates for long-distance sport. Most active adults are advised to eat 1.2 to 2 g of protein per kilo of body weight.
How to use it
- Enter your daily calories and, if you like, your weight.
- Choose the macro split that suits you best.
- See the grams of each macronutrient and their calories.
Grams = calories × percentage ÷ 4 (protein and carbs) or ÷ 9 (fat)Worked example
With 2,200 kcal and a balanced split: 138 g of protein (550 kcal), 248 g of carbs (990 kcal) and 73 g of fat (660 kcal). At 70 kg that is about 2 g of protein per kilo.
Frequently asked questions
How much protein do I need a day?
A sedentary adult needs about 0.8 g per kilo. People who train regularly usually need 1.2 to 2 g per kilo.
Which split is best for weight loss?
The calorie deficit is what matters most. A high-protein split helps maintain muscle and fullness.
Is fat bad?
No. It is essential for absorbing vitamins and making hormones. Favour olive oil, nuts and oily fish.
Do alcohol calories count?
Yes. Alcohol provides 7 kcal per gram with no useful nutrients. It is not a macronutrient but adds calories.