Macro Calculator
Fix your calorie target, set your protein, then split what is left between fat and carbohydrate. Your result is shown against the Acceptable Macronutrient Distribution Ranges published by the Food and Nutrition Board.
How this is calculated
- Carbohydrate and protein provide 4 kcal per gram, fat 9 kcal per gram, alcohol 7 kcal per gram.
- Acceptable Macronutrient Distribution Ranges for adults: carbohydrate 45 to 65 percent of calories, fat 20 to 35 percent, protein 10 to 35 percent.
- The protein recommendation is 0.8 g per kg of body weight per day and adequate fibre intake is 14 g per 1,000 kcal, both of which are useful floors when you set targets.
Read the guide
The content on this site is for general educational purposes and reflects widely published public health guidance. It is not a substitute for professional medical advice, diagnosis, or treatment. Always talk with a qualified healthcare provider before changing your diet, starting a supplement, or making a major dietary change, especially if you have a medical condition.