Macro calculator
Split your daily calories into grams of protein, carbohydrate and fat for a balanced, lower-carb or higher-protein diet.
How grams are worked out
Protein and carbohydrate provide about 4 kcal per gram, and fat about 9 kcal per gram. The calculator takes your share of calories for each and divides by those figures.
UK guidance suggests most adults get around half their energy from starchy carbohydrates and keep saturated fat low. Higher-protein splits are popular for training, but there's no need to go extreme for general health.
This calculator gives general estimates only and isn't medical advice. Speak to your GP or a registered dietitian about your own needs.