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Macros Calculator

Get your ideal daily protein, carbs, and fat in grams. Choose from four preset macro splits based on your body stats, activity level, and fitness goal.

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How to Use This Macros Calculator

Start by entering your age, sex, height, weight, and selecting your activity level and goal (cut, maintain, or bulk). The calculator computes your TDEE using the Mifflin-St Jeor equation, adjusts it based on your goal, and then breaks those calories down into grams of protein, carbs, and fat. Choose from four preset macro splits (Balanced, Low Fat, Low Carb, or High Protein) to find the breakdown that works best for your lifestyle and preferences.

What Are Macros?

Macronutrients, or macros, are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Protein provides 4 calories per gram and is essential for building and repairing muscle tissue. Carbohydrates provide 4 calories per gram and are your body's preferred energy source for high-intensity activity. Fat provides 9 calories per gram and supports hormone production, brain function, and the absorption of fat-soluble vitamins. Every food you eat is made up of some combination of these three macros.

Why Count Macros Instead of Just Calories?

Counting calories alone tells you how much energy you consume, but not where that energy comes from. Two diets with identical calorie totals can produce very different results depending on the macro split. A high-protein diet preserves muscle during a cut, while a diet too low in fat can disrupt hormones. Tracking macros ensures you get enough of each nutrient to support your body's needs, whether your goal is fat loss, muscle gain, or athletic performance.

Choosing the Right Macro Split

The Balanced split (30% protein, 25% fat, 45% carbs) works well for most people and is a good starting point. Low Fat (35/20/45) suits those who prefer carb-heavy meals and do well with starchy foods. Low Carb (35/35/30) is popular for people who feel better with fewer carbs and more dietary fat. High Protein (40/25/35) is ideal during aggressive cuts or for athletes who train at high volume and need maximum muscle preservation. There is no single best split: the right one is the one you can stick to consistently.

Protein: How Much Do You Really Need?

Research consistently shows that 1.6 to 2.2 grams of protein per kilogram of body weight is optimal for muscle growth and retention. During a calorie deficit, aiming for the higher end of that range helps protect against muscle loss. For a 75 kg person, that means 120 to 165 grams of protein per day. Good sources include chicken, fish, eggs, Greek yoghurt, tofu, and legumes. Spreading your protein intake across 3 to 5 meals per day maximises muscle protein synthesis.

Adjusting Your Macros Over Time

Your macro targets are a starting point, not a permanent prescription. Monitor your progress for 2 to 3 weeks before making changes. If you are losing weight too fast (more than 1% of body weight per week), add 100 to 200 calories from carbs or fat. If weight loss stalls, reduce carbs or fat by 100 to 200 calories. When transitioning from a cut to maintenance, reverse-diet by adding 100 calories per week until you reach your new TDEE. This helps minimise fat regain and resets your metabolism.

Frequently asked questions.

For fat loss, a higher protein split works best. Aim for 30 to 40 percent of your calories from protein (1.6 to 2.2 g per kg of bodyweight), 20 to 30 percent from fat, and fill the rest with carbs. The High Protein preset in this calculator is a solid starting point for most people during a cut.
No. Getting within 5 to 10 grams of each macro target is close enough. Consistency over the week matters more than perfection on any single day. Some people use a weekly average approach, allowing flexibility on social days while hitting targets across the full seven days.
Yes, but it is less efficient. You can build muscle by simply eating enough protein and training hard. However, tracking macros ensures you are eating enough to support growth without gaining excessive fat, which speeds up your results and makes your progress more predictable.
For healthy individuals, eating more protein than needed is generally safe. Excess protein is either used for energy or excreted. However, eating significantly more than 2.2 g per kg provides no additional muscle-building benefit and displaces calories that could come from carbs (for energy) or fats (for hormones).
No. Carbs are not inherently fattening. Weight loss comes from a calorie deficit, regardless of where those calories come from. Carbs fuel high-intensity exercise, support recovery, and help regulate mood. Cutting carbs too low can impair training performance and leave you feeling tired and irritable.
Fat intake should not drop below approximately 20 percent of your total calories, or roughly 0.5 g per kg of bodyweight. Fat is essential for hormone production, including testosterone and oestrogen, and for absorbing fat-soluble vitamins (A, D, E, K). Going too low can disrupt your endocrine system and leave you feeling lethargic.
Calories determine whether you gain, lose, or maintain weight. Macros determine the quality of that weight change (muscle vs fat). Both matter, but if you had to choose one to focus on, hitting your calorie target is the more important factor for weight change, while hitting your protein target is the most important macro for body composition.

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