Macro Calculator
Break calories into protein, carbs & fat
Know Your Macros
Once you know your daily calories, split them into protein, carbs, and fat — the ratio that actually decides whether you lose fat, build muscle, or simply maintain.
Why Protein Deserves the Spotlight
Of the three macronutrients, protein carries the heaviest workload. It supplies the amino acids your body uses to repair and build muscle tissue after training, which matters just as much when you're eating less to lose fat as it does when you're in a surplus to grow. Adequate protein intake helps preserve lean muscle during a calorie deficit, so more of the weight lost comes from fat rather than muscle.
Protein is also the most filling macronutrient gram-for-gram, helping control hunger through the day, and it has the highest thermic effect of the three — your body burns more energy digesting and processing protein than it does carbs or fat. That's why the calculator above front-loads protein based on your goal before splitting the remaining calories between carbs and fat.
These figures are general estimates based on established nutritional science — not personalised medical or dietary advice. Individual needs vary with health history, medication, and training load. Please consult a qualified healthcare professional or registered dietitian before making significant dietary changes, especially if you have a pre-existing condition such as kidney disease, diabetes, or are pregnant.
Next Step
You know what to eat — now find out how much to lift. Estimate your one rep max and train with the right weights for your goal.
Now plan your training weights