Macro calculator

How the macro calculator works

First we estimate your maintenance calories (TDEE) with the Mifflin-St Jeor equation and your activity level, then adjust for your goal — a deficit to lose, a surplus to build. That calorie target is split into protein, carbs and fat by your chosen diet style. Protein and carbohydrate provide 4 calories per gram and fat provides 9, which is how the percentages convert to grams. Protein is the macro most worth prioritising: aim for roughly 1.6–2.2g per kilogram of body weight to protect muscle, especially in a deficit.

Macro calculator FAQ

What are macros?

Macros (macronutrients) are protein, carbohydrate and fat — the three nutrients that provide calories. Protein and carbs have 4 calories per gram, fat has 9. Your 'macros' are how your daily calories are split between them.

How do I calculate my macros?

First find your daily calorie target (your TDEE adjusted for your goal), then split it into protein, carbs and fat by percentage and convert to grams. This calculator does all of that from your details above.

What's the best macro split?

There's no single best split — it depends on your goal and preference. A balanced 30/40/30 (protein/carbs/fat) suits most people; higher-protein or lower-carb splits can help with fat loss or appetite. Protein of roughly 1.6–2.2g per kg of body weight is the part most worth getting right.

How do I track my macros?

Weigh or estimate portions and add up protein, carbs and fat, or use an app. Nutari logs all three macros from a photo of your meal, so you can see your daily totals against these targets without manual entry.

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