Macro Calculator
Macro calculator: split your daily calories into grams of protein, carbs and fat for fat loss, maintenance or muscle gain – balanced or high-protein.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Macros in plain words
Macronutrients are the three parts of food that supply energy: carbohydrates (4 kcal per gram), protein (4 kcal per gram) and fat (9 kcal per gram). The tool first estimates your calorie needs using the Mifflin–St Jeor equation, adjusts the total for your goal, then divides it into grams according to the split you pick.
| Split | Carbs | Protein | Fat | Suits |
|---|---|---|---|---|
| Balanced | 50% | 20% | 30% | Most adults aiming for overall health |
| High protein | 40% | 30% | 30% | Losing fat while holding on to muscle; lifting |
| Lower carb | 30% | 30% | 40% | Can suit PCOS or insulin resistance |
For adults, guidelines put carbs at 45–65% of calories, protein at 10–35% and fat at 20–35%, and each split here sits near those ranges. Your protein figure is also set beside the 1.2–1.6 g/kg range commonly recommended for fat loss or training.
Plan meals around your numbers with the diet plan generator, or try the high-protein veg plan.
Common questions
Is counting macros necessary for weight loss?
Not at all — your overall calorie intake has the biggest effect. Tracking macros can help you stay full (thanks to protein) and protect muscle, but easy habits such as the plate method work too.
What is a sensible daily protein target?
A minimum of 0.8 g for every kg you weigh, rising to 1.2–1.6 g per kg if you are cutting fat or doing strength training.
Will a low-carb split help me lose more weight?
Most research finds no extra benefit when calories and protein are matched. The best split is the one you can keep up.
Can I use this if I am vegetarian?
Yes. Dal, paneer, curd, soya, tofu and legumes can help you reach the protein figure; the high-protein vegetarian plan shows how.
Sources: Mifflin–St Jeor equation (Am J Clin Nutr 1990) · ISSN position stand: protein and exercise
Checked against the sources listed. This is general guidance only and not a substitute for medical advice — please speak to your doctor about your own situation.
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Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
We check every tool and guide against the sources listed on the page and update it when guidance changes.
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