Calculate your ideal protein, carbohydrate, and fat targets for any daily calorie goal. Choose from four popular diet presets.
Macronutrients — protein, carbohydrates, and fat — are the three main types of nutrients that supply energy to your body. Each plays a distinct biological role:
Protein (4 kcal/g) is essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. Good sources include lean meats, fish, eggs, dairy, legumes, and tofu.
Carbohydrates (4 kcal/g) are your body's preferred energy source, particularly for the brain and during high-intensity exercise. They include complex carbs (whole grains, vegetables) and simple carbs (fruits, sugars).
Fat (9 kcal/g) supports hormone production, nutrient absorption (vitamins A, D, E, K), cell membrane structure, and provides long-lasting energy. Healthy sources include avocados, nuts, olive oil, and fatty fish.
| Preset | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health and fitness |
| Low Carb | 35% | 25% | 40% | Blood sugar management, moderate fat loss |
| High Carb | 25% | 55% | 20% | Endurance athletes, high-volume training |
| Keto | 20% | 5% | 75% | Ketogenic diet followers (consult a doctor first) |
First, determine your daily calorie target using our TDEE calculator. Then enter that number here and select a diet style that matches your goals. The calculator will show the exact grams of protein, carbs, and fat you should aim for each day.
Remember that these are general guidelines. Individual needs vary based on training volume, body composition, medical conditions, and personal preferences. A registered dietitian can help create a personalised nutrition plan.
Macro ratios are a simplified approach to nutrition. They do not account for micronutrient quality, fibre intake, meal timing, food intolerances, or individual metabolic responses. A diet that hits macro targets but relies on processed foods will not deliver the same health benefits as one built on whole, nutrient-dense foods. These calculators should not be used to create restrictive eating patterns.
The three main energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). The ratio you consume affects body composition, energy, and performance.
No single ratio is universally best. A balanced 30/40/30 split works for most people. Higher protein (35%+) helps preserve muscle during a deficit. Total calorie intake and consistency matter most.
Recommendations range from 0.8 g/kg for sedentary adults to 1.6–2.2 g/kg for athletes. During a calorie deficit, higher protein helps preserve lean mass.