Macro Calculator
What is Macro Calculator?
Macronutrients — protein, carbohydrates, and fat — are the three pillars of nutrition. This calculator breaks your daily calories into the right grams of each macro based on your diet type and goals.
Enter your daily calories (TDEE)
Calculate your TDEE →kcal
Choose your diet type
Protein 25%Carbs 50%Fat 25%
Protein (4 kcal/g)
Protein is essential for muscle repair and growth. Aim for 1.6–2.2g per kg of body weight for active individuals. Higher protein also supports satiety.
Carbohydrates (4 kcal/g)
Carbs are the body's primary fuel source. Prioritise complex carbs like oats, rice and vegetables. Time them around training for best performance.
Fats (9 kcal/g)
Dietary fat supports hormone production, brain function and fat-soluble vitamin absorption. Choose unsaturated fats from sources like nuts, olive oil and avocado.
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