Macro Calculator

Macro split by calories

What this means

Macros are the three energy-providing nutrients: protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g). We anchor protein to your bodyweight to protect muscle, set fat to a healthy percentage of calories, and fill the rest with carbs to fuel training.

Recommendations

• •Hit at least 135 g of protein daily — spread across 3–5 meals of 30–50 g for best muscle-protein synthesis.
• •Prioritise whole-food carbs around your workouts for energy and recovery.
• •Keep fat above ~0.5 g/kg for hormone health even on low-carb days.

Watch out

• •These are starting targets. Adjust carbs and fat to your preference and training demands while keeping protein and total calories steady.