Macro Calculator
Explore a breakdown of macronutrients — protein, carbohydrate and fat — for a daily energy target.
The three macronutrients
Macronutrients are the three components of food that provide energy — protein, carbohydrate and fat — and how a day's energy divides between them is what a macro breakdown describes. This shows a split of macros for a given daily energy target and ratio, so you can see how the components add up.
Enter your details to see a macronutrient breakdown.
Ratios vary, and balance matters
There is no single correct macronutrient split — the right balance depends on your goals, activity, preferences and health, and reasonable people and approaches disagree, which is why this shows a breakdown rather than prescribing one. Each macro has a role: protein supports muscle and repair, carbohydrate fuels activity, fat supports hormones and absorption, and cutting any of them to an extreme is generally unwise. The most sustainable approach for most people is a balanced diet of varied whole foods rather than rigidly hitting exact numbers. This is general information, not nutrition or medical advice; a registered dietitian or qualified professional is the right source for a plan suited to you.
Macro Calculator FAQ
Is there one correct macro split?
No — the right balance depends on your goals, activity, preferences and health. This shows a breakdown rather than prescribing a single ratio.
What do the macronutrients do?
Protein supports muscle and repair, carbohydrate fuels activity, and fat supports hormones and nutrient absorption — each has a role.
Is this nutrition advice?
No — it is general information. A registered dietitian or qualified professional is the right source for a plan suited to you.
Is my data uploaded?
No. The calculation happens in your browser.