Calculate your daily protein, carb and fat targets based on your goals. Build muscle, lose fat or maintain weight.
This macro calculator works out how to split your daily calories between the three macronutrients — protein, carbohydrates and fat — based on your goal. Tracking macros, rather than just calories, can help with muscle gain, fat loss and energy levels.
This is general information only, not dietary advice. The best macro split varies between people and goals. A dietitian can tailor targets to your needs and any health conditions.
RELATED GUIDE
A clear guide to macronutrients: what protein, carbs, and fat do, how many calories each provides, and why there is no single perfect macro split.
Read the full guide →