Macro Calculator: protein, carbs and fat planner

Guide to planning your macros

This tool helps you distribute protein, carbohydrates and fat based on daily calories or grams per bodyweight.

Available methods

• Calorie percentage Define your daily calorie target and assign percentages for protein, carbs and fat (adding up to 100%).
• Grams per bodyweight Enter grams per kilogram (or per pound) of protein, carbohydrates and fat; the tool returns the resulting calories.

Key fields

• Daily calories Match your adjusted TDEE for the goal (deficit, maintenance, surplus).
• Weight Use your current bodyweight to estimate grams per kilogram (or per pound).
• Distribution Adjust percentages or ratios according to training, hunger and digestive tolerance.

Example macro splits

• Calorie deficit: you might use a rough split of 25‑30% protein, 35‑45% carbohydrates and 25‑30% fat, prioritising satiety and performance.
• Maintenance: many people do well around 20‑25% protein, 40‑50% carbohydrates and 25‑30% fat, adjusting for personal preference.
• Muscle‑gain phase: you can shift protein slightly towards 1.4‑2.0 g/kg and increase carbohydrates to support higher training volume.

Interpretation

The results table displays grams per macro, calories and percentages. Check they align with your goal and adjust weekly based on progress.

How to adjust week by week

• If body weight drops faster than expected (>1% per week), consider slightly increasing carbs or fat.
• If nothing changes after 3‑4 weeks, review adherence, daily steps and consider reducing calories by 5‑10%.
• Prioritise sleep and stress management: both influence appetite, performance and your ability to stick to the plan.

Practical tips

• Prioritise adequate protein (1.6‑2.2 g/kg) in a calorie deficit to preserve lean mass.
• Raise carbohydrates on intense training days and keep healthy fats ≥0.8 g/kg.