🥗 Macros
🆓 Free
8 Diet Presets
🥗 Macro Calculator
Enter your daily calorie target and choose a diet preset to instantly see your protein, carb, and fat targets in grams. Pick from 8 presets - Balanced, High-Protein, Low-Carb, Keto, Zone, Carnivore - or dial in a custom split with live percentage sliders. The Meal Split tab divides your macros across 2–6 meals per day.
🥗 Set Your Targets
Choose a Diet Preset
Customise Split - must total 100%
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g Protein
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g Carbs
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g Fat
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Total kcal
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Protein/kg
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Min Fibre
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Min Water
🍽️ Meal-by-Meal Macro Split
Calculate first to see your meal split. Macros divided equally across all meals.
Run the calculator first to see your meal split.
📐 How Macros Are Calculated
Calorie to Gram Conversion
Protein: 1g = 4 kcal → grams = (calories × P%) ÷ 4
Carbs: 1g = 4 kcal → grams = (calories × C%) ÷ 4
Fat: 1g = 9 kcal → grams = (calories × F%) ÷ 9
Example: 2200 kcal, 30% Protein / 40% Carbs / 30% Fat
Protein: (2200 × 0.30) ÷ 4 = 165g → 660 kcal
Carbs: (2200 × 0.40) ÷ 4 = 220g → 880 kcal
Fat: (2200 × 0.30) ÷ 9 = 73g → 660 kcal
Total: = 2200 kcal ✓
Protein Targets by Goal
Sedentary / general health: 0.8g per kg body weight
Recreational fitness: 1.2–1.6g per kg
Muscle building / body recomp: 1.6–2.2g per kg ← OPTIMAL
High-intensity athlete: 2.2–3.0g per kg
Cutting (fat loss, preserve muscle): up to 2.5g per kg
Example: 80kg person building muscle
Protein target: 80 × 1.8 = 144g → 576 kcal
As % of 2200 kcal: 576 ÷ 2200 = 26%
8 Diet Presets Explained
Balanced (30P/40C/30F) - General health, flexible eating
High-Protein (40P/30C/30F) - Muscle gain, satiety, body recomp
Low-Carb (35P/20C/45F) - Weight loss, blood sugar control
Keto (25P/5C/70F) - Ketosis, fat adaptation, <50g net carbs
Endurance (20P/55C/25F) - Marathon/cycling, high glycogen needs
Zone (30P/40C/30F) - Hormonal balance (Barry Sears protocol)
Paleo (30P/25C/45F) - Whole foods, no grains/legumes
Custom - Set your own split with sliders
Fibre & Water Recommendations
Dietary Fibre: 25–38g/day (WHO)
= roughly 14g per 1000 kcal
Minimum shown = calories ÷ 1000 × 14
Hydration: Base 2.5L + 0.5L per hour of exercise
Minimum shown = 2.5L daily baseline
(Protein oxidation increases water needs)
❓ Frequently Asked Questions
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Macro Calculator - Protein, Carbs & Fat Targets for Any Diet Goal
Health note: Macro targets are general guidelines for healthy adults. Individual needs vary based on genetics, medical history, and health conditions. Consult a registered dietitian or healthcare professional before making significant dietary changes, especially if you have any health conditions.
Tracking macros goes one step beyond calorie counting. Two diets with the same calorie total can produce very different results: 2,000 calories split 40% protein / 30% carbs / 30% fat will preserve more muscle during weight loss than 2,000 calories at 15% protein / 55% carbs / 30% fat - even though both create identical deficits. The source of your calories shapes your body composition, hunger levels, and energy, not just the number.
Calorie density of each macro: Protein = 4 kcal/g. Carbohydrates = 4 kcal/g. Fat = 9 kcal/g. Alcohol = 7 kcal/g (not tracked here). At 2,000 kcal with a 30P/40C/30F split: Protein = 2,000 × 0.30 ÷ 4 = 150g. Carbs = 2,000 × 0.40 ÷ 4 = 200g. Fat = 2,000 × 0.30 ÷ 9 = 67g.
The 8 Diet Presets - What Each One Is Designed For
Weight Loss & General Health
- Balanced (30/40/30): Moderate of everything. Good for maintenance, general health, and beginners who want a sustainable split.
- High-Protein (40/30/30): Prioritises muscle preservation during fat loss. Higher satiety. Ideal for anyone in a calorie deficit who trains.
- Low-Carb (35/20/45): Reduces insulin response, improves metabolic markers for some people. Good for fat loss without extreme carb restriction.
- Zone (30/40/30): Dr. Barry Sears' framework for hormonal balance. Essentially similar to Balanced - practical and sustainable.
Performance & Therapeutic
- Keto (25/5/70): Under 50g carbs/day shifts the body into ketosis. Therapeutic for epilepsy; popular for fat loss and mental clarity.
- High-Carb (25/55/20): Endurance athletes and high-volume trainers who need glycogen. Maximum fuel for cardio-heavy training.
- Muscle Gain (30/50/20): Higher carbs to fuel training intensity and recovery. Protein at muscle-building level. Best in calorie surplus.
- Carnivore (~35/0/65): Zero-carb animal-based diet. Niche, high adherence for some. Eliminates all plant foods.
Protein - The Most Important Macro to Get Right
Of the three macronutrients, protein consistently shows the strongest dose-response relationship with body composition outcomes. Research supports:
- Muscle protein synthesis: The anabolic response (muscle building signal) requires adequate leucine, typically found in a meal with 25–40g of protein. Meals below 20g protein may not fully trigger muscle protein synthesis in many individuals.
- Satiety: Protein is more satiating per calorie than carbs or fat - it reduces ghrelin (hunger hormone) and increases peptide YY (fullness hormone). High-protein diets consistently reduce spontaneous calorie intake.
- Thermic effect: About 25–30% of protein calories are burned during digestion (vs 6–8% for carbs and 2–3% for fat). This means high-protein diets boost metabolic rate slightly.
- Muscle preservation during fat loss: Without adequate protein, a calorie deficit causes muscle loss alongside fat loss. Higher protein (2.0–2.4g/kg) preserves muscle mass even in aggressive deficits.
Timing Your Macros Around Workouts
While total daily macros matter most, distributing them around training has measurable (if modest) additional benefits:
- Pre-workout (1–2 hours before): 25–40g protein + moderate carbs (30–60g). Provides amino acids and glycogen for training. Fat intake slows gastric emptying - keep it low if training within 1 hour.
- Post-workout (within 2 hours): 25–40g protein. The "anabolic window" is larger than traditionally thought - up to 2 hours post-workout, not just 30 minutes. Carbs help replenish glycogen for the next session.
- Before sleep: 30–40g of slow-digesting protein (casein or cottage cheese) before bed may improve overnight muscle protein synthesis - particularly relevant for people training daily.
- Fat and fibre: Have no specific timing requirements. Spread them throughout the day naturally.