Macro Calculator — Protein, Carbs & Fat

Calculate daily protein, carbs and fat targets based on your body stats, activity and goal.

Last updated: April 2026 · Source: NHS — Eat well

Daily Target

2711 kcal

TDEE: 2711 · BMR: 1749

Protein (30%)

203g

813 kcal

Carbs (40%)

271g

1084 kcal

Fat (30%)

90g

813 kcal

Disclaimer

This calculator is provided for informational purposes only and should not be considered as financial or tax advice. All calculations are performed locally in your browser — no personal data is collected or sent to our servers. Rates and thresholds are sourced from HMRC and GOV.UK and are updated for the current tax year. Always verify results with HMRC or consult a qualified professional before making financial decisions.

How It Works

Macronutrient ratios divide your daily calories among protein, carbohydrates and fat. Common starting points are 30/40/30 (balanced), 40/30/30 (high protein for muscle gain) or 25/45/30 (endurance). Each gram of protein and carbohydrate provides 4 kcal, while fat provides 9 kcal.

This calculator first estimates your Total Daily Energy Expenditure, then splits those calories into grams of each macronutrient based on your chosen goal. For weight loss, protein is kept high (around 30–40%) to preserve muscle mass, while carbohydrates and fat are reduced. For muscle gain, both protein and carbohydrates are elevated.

Macro tracking is widely used alongside calorie counting to improve body composition. The NHS recommends that fat should not exceed 35% of total energy and that saturated fat should stay below 11%. Adjust ratios to suit your preferences and monitor progress over several weeks.

Example: 2,200 kcal target, balanced 30/40/30 split

  1. Protein (30%): 2,200 × 0.30 ÷ 4 = 165 g
  2. Carbohydrates (40%): 2,200 × 0.40 ÷ 4 = 220 g
  3. Fat (30%): 2,200 × 0.30 ÷ 9 = 73 g
  4. Daily totals: 165 g protein, 220 g carbs, 73 g fat

Source: NHS — Eat well

Frequently Asked Questions

What does the Macro Calculator — Protein, Carbs & Fat do?
Calculate daily protein, carbs and fat targets based on your body stats, activity and goal. All calculations are performed in your browser using official UK rates and thresholds.
Is this medical advice?
No. This calculator is for informational purposes only and does not constitute medical advice. Always consult your GP or an appropriate healthcare professional for medical guidance.
Are the reference values from the NHS?
Where applicable, this calculator uses reference values and guidelines from the NHS and other UK health authorities. Individual needs may vary based on personal health circumstances.