Total calories matter, but the mix of protein, fat and carbohydrates you eat shapes body composition, energy and performance. Get personalised macronutrient targets based on your goal and diet style.
Total calories matter, but the mix of protein, fat and carbohydrates you eat shapes body composition, energy and performance. Get personalised macronutrient targets based on your goal and diet style. This calculator draws on peer-reviewed, industry-standard formulas used by fitness professionals, dietitians and clinicians worldwide, translated into a fast, easy-to-use browser tool.
Tracking metrics like this over time — rather than relying on a single reading — gives you a much clearer picture of trends in your health and fitness journey. Use this tool regularly alongside our other calculators for a fuller picture of your overall wellbeing.
Most active adults benefit from 1.6-2.2g of protein per kg of body weight, especially when trying to build or preserve muscle.
Total calorie balance matters most for fat loss. Macro split affects satiety, performance and adherence, so choose a style you can sustain.
Some people slightly reduce carbohydrates on rest days, but keeping macros consistent daily works well for most goals.