Calorie & Macro Calculator
Work out roughly how much energy your body needs, and how to split it across protein, fat and carbs — based on your goal. Treat the numbers as a starting point to adjust from, not a fixed rule.
Get protein right first — it does the most for holding onto muscle. 02 Split the rest between fat and carbs however suits your training and appetite. 03 Then stay consistent and adjust from what your body actually does over a few weeks. There's more on each of these under your results. Before starting any diet, check with your GP first — more on that below.
Which formula
Pick how your energy needs get estimated.
Your numbers
By goal
Protein is set as a range (1.6–2.2 g per kg of bodyweight). Fat is set at 0.8 g/kg; carbs fill the rest.
Making the numbers work
Three things that matter more than hitting every gram exactly.
Protein comes first
Of the three, protein is the one to prioritise. It's what protects your muscle when you're cutting and what builds it when you're gaining, and the research is clear on how much you need. Aim for anywhere in the 1.6–2.2 g/kg range shown on your card — spread across the day rather than in one hit helps. If you only nail one target, make it this one.
Fat and carbs are flexible
Once protein and total calories are set, the split between fat and carbs is largely down to preference. We put fat at a sensible floor (0.8 g/kg) for hormones and health, then let carbs fill the rest — but you can shift the balance toward whatever fuels your training and keeps you satisfied. There's no single "correct" ratio here, so use the one you can stick to.
Consistency beats precision
These numbers are estimates, and hitting them roughly every day beats hitting them perfectly now and then. Give any target 2–3 weeks, watch what actually happens — weight, energy, how training feels — and adjust from there. The calculator gives you a starting line, not a finish line; your own results are the real guide.