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Macronutrient Calculator

This macronutrient calculator works out your daily protein, fat, and carbohydrate needs based on your total calorie target and diet goal. You can also enter custom protein and fat amounts and the calculator will fill in carbohydrates from the remaining calories.

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How we calculate macronutrients

Protein: 4 kcal/g. Fat: 9 kcal/g. Carbohydrates: 4 kcal/g. Default splits: weight loss 35/25/40, maintenance 25/30/45, muscle gain 30/25/45. With custom inputs: carbs = (calories - protein×4 - fat×9) ÷ 4.

Example macronutrient calculation

Target: 2,000 kcal/day, goal: weight loss (split 35% P / 25% F / 40% C). Protein: 2,000×0.35÷4 = 175 g. Fat: 2,000×0.25÷9 = 55.6 g. Carbs: 2,000×0.40÷4 = 200 g.

Frequently asked questions about macronutrients

The calculator provides indicative macronutrient targets. Individual needs vary by body weight, activity level, and health status. Consult a registered dietitian for personalised advice.

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