How many grams of protein should I eat?

Most guidelines suggest 0.8–2.2 g of protein per kg of body weight depending on activity level. Active individuals and those building muscle benefit from higher protein intake.

What is the best macro split?

There is no single best split. Balanced (30/40/30) works well for most people. High protein (40/30/30) suits muscle building. Low carb/keto suits those cutting carbs for fat loss.

Do macros matter more than calories?

Total calories determine weight change. Macros determine body composition — how much of the change is fat vs muscle. Both matter for optimal results.

Macro Calculator — Daily Macronutrients

The Macro Calculator breaks your daily calorie target into protein, carbohydrates, and fat based on your chosen diet type. Getting your macros right is essential whether you are building muscle, losing fat, or maintaining weight. Enter your daily calorie goal and select a diet style to get your personalised macro breakdown instantly.

Daily Calorie Target(kcal)

Diet Type

How to Use This Calculator

1
Enter your daily calorie target (use our TDEE calculator if unsure).
2
Select a diet type that matches your goals.
3
Click Calculate to see your daily protein target.
4
Use the percentages shown to calculate your carb and fat targets too.

Frequently Asked Questions

Macronutrients (macros) are the three main nutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Together they make up all the calories you eat.

Related Calculators

🧮TDEE / Calorie Calculator 🧮BMR Calculator 🧮Protein Calculator