Macro Calculator

What Are Macronutrients?

Macronutrients — protein, carbohydrates, and fat — are the three main nutrients your body needs in large amounts to function properly. Each macronutrient plays a distinct role: protein supports muscle repair and growth, carbohydrates provide quick energy for the brain and body, and fat is essential for hormone production, nutrient absorption, and long-lasting energy.

Your ideal macronutrient split depends on your goals, activity level, and personal preferences. This calculator first determines your total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation, then adjusts calories based on whether you want to lose, maintain, or gain weight. Finally, it splits those calories into protein, carbs, and fat based on the diet type you select — from a balanced split to a ketogenic ratio.

Tracking macronutrients can be more effective than counting calories alone because it helps ensure you're meeting your body's specific needs. Whether you're an athlete aiming for performance, someone managing a metabolic condition, or simply looking to optimise your nutrition, understanding your macros gives you a flexible framework for eating well.

Disclaimer: This calculator is for informational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare provider before making decisions about your health.