Macro Calculator
About the Macro Calculator
Macronutrients - protein, carbohydrates, and fat - are the building blocks of your diet, and getting the right balance supports your specific fitness goal.
Formula Used
How It Works
This calculator first estimates your daily calorie needs using the Mifflin-St Jeor equation and activity level, adjusts for your goal, then splits calories into a balanced 30% protein / 40% carb / 30% fat ratio.
Step by Step
- Calculate your total daily calorie needs (TDEE) adjusted for your goal.
- Split total calories into 30% protein, 40% carbs, and 30% fat.
- Convert each calorie amount into grams (4 kcal/g for protein & carbs, 9 kcal/g for fat).
Worked Example
Example: A 2200 kcal/day target:
Protein = (2200×0.30)/4 = 165g, Carbs = (2200×0.40)/4 = 220g, Fat = (2200×0.30)/9 = 73g
Frequently Asked Questions
Why this particular macro split?
A 30/40/30 protein/carb/fat split is a balanced starting point suitable for most general fitness goals; specific sports or diets may use different ratios.
How is protein converted to grams?
Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram, which is used to convert the calorie split into grams.
Can I customise the ratio?
This calculator uses a standard balanced ratio; if you follow a specific diet like keto or high-protein, your ideal split may differ.