Macro calculator

Whatever your goals - be that losing weight, gaining muscle or improving your health, diet plays a major factor. 

Knowing what to eat, how much and what the balance of proteins, carbohydrates and fats should be can be very confusing, especially as there's so much contradictory information (not to mention misleading food labeling).

If you’re looking to lose fat, build muscle, or improve you’re fitness, then success starts with getting your macros right…and that’s where our free Macro Calculator makes it simple to work that out.

Just enter some basic details in the table below and we’ll calculate your daily calorie needs and optimal macro nutrient breakdown for those calories (protein, carbs, and fats) based on your goal.

These macros are the building blocks of your diet. It’s important to get the right balance so you can:

• Support your muscle growth and recovery
• Boost your energy and endurance
• Help you to maintain or lose body fat effectively
• Keep you feeling fuller for longer

Protein

Essential for muscle repair and recovery. You should aim for around 2g per kg of your ideal body weight (e.g., if your goal weight is 70kg, that’s 140g of protein daily).

Carbs

These are your body’s preferred energy source. Your ideal intake will depend on activity levels, but a balanced approach helps to keep energy levels stable.

Fats

Healthy fats are crucial for hormone production and your overall health. Around 20-30% of your daily calories should come from healthy fats.

Dial in your nutrition today, and start seeing the difference in your performance, energy, and physique.

Need a structured plan to complement your nutrition? Check out our 12-Week Get in Shape or Shred plans for expert guidance on training, recovery, and diet. Fuel smart, train hard, and get the results you want!