Macro Calculator
Estimate daily ranges for protein, carbohydrates and fat based on your calorie target, goal and preferred eating style. Educational, not prescriptive.
Your estimate
Enter your details and press Calculate.
What the ranges mean
4 kcal per gram
Supports muscles, fullness and recovery. Many people do well with a source of protein at most meals.
4 kcal per gram
Main energy source. Prioritise higher-fibre, slower-release carbs like whole grains, fruit and vegetables.
9 kcal per gram
Essential for health. Favour unsaturated fats - olive oil, nuts, seeds, fish - while keeping portions sensible.
Frequently asked questions
Do I need to track macros?
No. Tracking is one optional tool. Many people do fine eating balanced meals without counting anything.
Why do ranges differ by style?
Different eating patterns emphasise different macronutrient splits. Choose the one that feels sustainable for you.
Can this help with weight loss?
Macro targets can help structure meals within a calorie goal, but sustainable weight loss depends on the whole pattern - food quality, sleep and activity.