Macro calculator

Sex MaleFemale Age Height (cm) Weight (kg) Activity level Sedentary — desk job, little exercise Lightly active — 1–3 days a week Moderately active — 3–5 days a week Very active — 6–7 days a week Extremely active — physical job or twice-daily training Goal Maintain my weight Lose fat Build muscle Macro split Balanced — 30% protein, 40% carbs, 30% fat Higher protein — 40% protein, 30% carbs, 30% fat Lower carb — 35% protein, 25% carbs, 40% fat

Your daily targets

2450 kcal

Macro	Grams	Calories
Protein	184 g	735
Carbohydrate	245 g	980
Fat	82 g	735

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How the numbers are worked out

We start with the Mifflin-St Jeor equation, which estimates the energy your body uses at rest from your sex, age, height and weight. Multiplying that by an activity factor gives your total daily energy expenditure. For fat loss we subtract around 500 kcal; for muscle gain we add around 300.

That calorie figure is then divided across the three macronutrients according to the split you choose. Protein and carbohydrate provide roughly 4 kcal per gram, fat about 9.

Choosing a split

Balanced suits most people most of the time. It leaves enough carbohydrate for training and enough fat for hormone function, with protein high enough to protect muscle.

Higher protein helps when you're in a calorie deficit or training hard, because protein is the most filling of the three and preserves muscle while you lose fat.

Lower carb works for people who feel better on fewer carbohydrates, or whose eating pattern naturally leans that way. It is not inherently better for fat loss — total calories decide that.

How exact do you need to be?

Less exact than most people assume. Hitting your protein target consistently matters; the carb and fat split is more a matter of preference and how you feel. Coming within ten or fifteen per cent of these numbers day to day is enough for the plan to work.

Protein is the one worth being deliberate about. Research on muscle retention during weight loss generally supports something in the region of 1.6 to 2.2 grams per kilogram of body weight for people training regularly — higher than most standard dietary guidelines suggest.

Tracking these without a spreadsheet

Working out macros is one thing; hitting them across five cuisines and real meals is another. The app logs meals against these targets and shows where you are through the day. See meal and macro tracking, or get a free seven-day plan built around your calorie target.