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Macro Calculator

Get your daily protein, carbs and fat — built from your real calorie needs, not a generic template. Takes about twenty seconds. Free, and we do not hold your result hostage for an email.

The BMR equation differs by sex. Nothing is stored unless you ask us to email it.
Be honest. Overstating activity is the single most common reason a TDEE number comes out too high.
Fill in the form and hit calculate — your BMR, TDEE, target calories and macros appear here. Free, instant, no email needed.

What are macros?

Macronutrients — protein, carbohydrate and fat — are the three things your calories are made of. Calories decide whether you gain or lose weight. Macros decide whether that weight is fat or muscle.

  • Protein — 4 calories per gram. Builds and protects muscle. The most important one, by a distance.
  • Carbohydrate — 4 calories per gram. Fuels hard training. Not the enemy.
  • Fat — 9 calories per gram. Hormones, absorption, satiety. Do not drive it too low.

Protein first, everything else after

If you change one thing, change this.

Aim for roughly 1 gram of protein per pound of bodyweight. In a calorie deficit, protein is what decides whether the weight you lose comes off as fat or as muscle. Lose muscle and you end up lighter, weaker, and with a lower BMR — the classic skinny-fat rebound.

Protein also has the highest thermic effect of the three: your body burns 20–30% of protein calories just digesting them, versus 0–3% for fat. And it keeps you full, which makes the deficit survivable.

Hit protein. Then fill the rest with carbs and fat around what you actually like to eat.

How we set your macros

Once we know your target calories, we split them like this:

  • Protein: 1 g per pound of bodyweight.
  • Fat: 25% of total calories — enough for hormones and satiety, not so much that it crowds out carbs.
  • Carbs: everything that is left.

This is a sensible default, not scripture. An endurance athlete needs more carbs. Someone with insulin resistance may do better with fewer. That is exactly the kind of adjustment a calculator cannot make and a coach can.

Why your macros are not working

  • You are eyeballing portions. Everyone under-reports — typically by 20–30%. Weigh food for two weeks and the mystery usually solves itself.
  • You are chasing perfection. Hitting protein and calories consistently beats hitting all three macros perfectly some of the time.
  • Your protein is too low. Most people eat around half what they need.
  • You never gave it long enough. Two weeks minimum before changing anything.

A calculator can hand you three numbers. It cannot adjust them when life shifts, hold you to them on the week everything falls apart, or tell you the truth when you do not want to hear it. That is what a coach is for.

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Macros, answered

How much protein do I actually need?

Roughly 1 gram per pound of bodyweight if you are training and want to keep or build muscle. This is higher than the government minimum, which is set to prevent deficiency, not to build a body. In a calorie deficit protein is the single most protective thing you can eat.

Do I need to hit my macros exactly every day?

No. Consistency beats precision. Hit your protein target and land near your calories most days and you will get results. People who chase perfection tend to quit; people who aim for consistently good tend to still be doing it a year later.

Are carbs bad for fat loss?

No. Calories drive fat loss, not carbs. Cutting carbs often works simply because it accidentally cuts calories. If you train hard, carbs are what fuel that training — and training is what protects your muscle while you lose fat.

Should I track macros or just calories?

If you are brand new, start with calories and protein only — two numbers, far easier to stick to. Once that is a habit, adding carbs and fat gives you finer control over body composition and training performance.

How often should I recalculate my macros?

Every 10 pounds of bodyweight change, or whenever your training or activity meaningfully shifts. As you get lighter your calorie needs fall — which is why the numbers that worked in month one stop working in month four.

You now have three numbers. What you do not have is someone to adjust them when your weight stalls, your schedule collapses, or you go on holiday — or to tell you honestly that the problem is the 400 calories you are not logging.

That is coaching. Book a free 15-minute consult and we will tell you whether you actually need it.