Macro Calculator

Understanding Macronutrients

Macronutrients — protein, fat, and carbohydrates — are the three nutrients that supply calories. Getting the right balance for your goals is as important as total calorie intake.

Calorie Density by Macronutrient

• Protein: 4 calories per gram. Essential for muscle repair and satiety.
• Carbohydrates: 4 calories per gram. The body's preferred energy source for high-intensity activity.
• Fat: 9 calories per gram. Critical for hormone production, fat-soluble vitamins, and long-duration energy.

Common Diet Macro Splits

• Balanced (30P / 30F / 40C): A sustainable all-purpose split recommended by most national dietary guidelines.
• High Protein (40P / 25F / 35C): Favoured for muscle building and body recomposition. Higher protein improves satiety and preserves lean mass in a calorie deficit.
• Low Carb (30P / 45F / 25C): Reduces carbohydrates to shift the body toward fat oxidation. Popular for insulin management.
• Keto (25P / 70F / 5C): Very low carbohydrate intake triggers ketosis — a metabolic state where the body burns fat as its primary fuel. Typically under 20–50 g of carbs per day.

Protein Targets by Goal

• General health: 0.8 g per kg body weight (RDA minimum)
• Weight loss: 1.2–1.6 g per kg to preserve muscle while in a deficit
• Muscle gain: 1.6–2.2 g per kg (upper range for heavy resistance training)