Nutrition tool
Macro Calculator
Turn a daily calorie target and goal into simple macro targets for planning meals.
Understanding your macros
Macronutrients—protein, carbohydrate and fat—are the three nutrients that supply all of your calories. This tool splits a daily calorie target into gram goals for each one, shaped by whether you are losing fat, building muscle, maintaining, or training for endurance.
How to use it
- 1Enter your daily calorie target (your TDEE is a good starting point).
- 2Choose the goal that matches your current training phase.
- 3Select Calculate to see your protein, carbohydrate and fat targets in grams.
- 4Use the gram targets to plan meals across the day.
How it helps your fitness
Hitting a protein target protects muscle while you lose fat and supplies the raw material to build it, while balanced carbs and fat keep training and recovery on track. Macro targets turn a calorie number into a practical daily food plan.
What the numbers mean
- Protein — 4 kcal per gram
- Builds and repairs muscle; the priority macro when training or losing fat.
- Carbohydrate — 4 kcal per gram
- Your main fuel for hard training and recovery.
- Fat — 9 kcal per gram
- Supports hormones and general health; the most calorie-dense macro.
- Grams (g)
- Each target is shown in grams so you can match it to food labels.
Keep in mind
These are sensible starting targets, not strict rules. Protein around 1.6–2.2 g per kilogram of body weight suits most people who train; adjust carbs and fat to your preference and energy, and stay consistent for a few weeks before changing them.