Once you know your daily calorie target, the next step is understanding how to distribute those calories between the three macronutrients — protein, carbohydrates, and fat. This is known as your macro split. Different diet goals use very different macro ratios, and getting this right can significantly affect your energy levels, satiety, body composition, and athletic performance.
Enter your daily calorie goal below and select your diet type. Not sure of your calorie goal? Use our Daily Calorie Needs Calculator first to find your TDEE.
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Understanding Macronutrients
Protein provides 4 calories per gram. It is essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones. Protein is the most satiating macronutrient, meaning it keeps you fuller for longer.
Carbohydrates provide 4 calories per gram. They are the body's preferred energy source, particularly for high-intensity exercise and brain function. Complex carbohydrates from whole grains, vegetables, and legumes digest slowly and provide sustained energy.
Fat provides 9 calories per gram — more than double protein or carbohydrates. Dietary fat is essential for hormone production, absorption of fat-soluble vitamins (A, D, E, K), and brain health. The type of fat matters — unsaturated fats from nuts, olive oil, and fish are beneficial, while excessive saturated fat may increase cardiovascular risk.
Diet Type Guide
Not sure which diet type to select? Here is a quick overview of each option:
Weight Loss
Balanced Weight Loss — a moderate, sustainable approach with an even macro split. Suitable for most people without specific dietary restrictions.
Low Carb Weight Loss — reduces carbohydrates to accelerate fat loss. A practical middle ground between standard dieting and strict keto.
High Protein Weight Loss — maximises protein to preserve muscle during a calorie deficit. Ideal for anyone doing resistance training while losing weight.
Muscle Building
Muscle Gain (Bulk) — higher carbohydrates to fuel training and support muscle synthesis. Suited for a caloric surplus phase.
Lean Bulk — a conservative bulk that minimises fat gain while still providing enough fuel for muscle growth.
Body Recomposition — aims to simultaneously lose fat and gain muscle. Best suited for beginners or people returning to training after a break.
Maintenance
Balanced Maintenance — a sustainable everyday split for people happy with their current weight and body composition.
Active / Athletic Maintenance — higher carbohydrates to fuel regular intense training sessions.
Endurance Athlete — maximises carbohydrates for sustained aerobic performance. Used by marathon runners, cyclists, and triathletes.
Low Carb Diets
Low Carb — reduces carbs below standard levels without going into ketosis. Practical for blood sugar management and moderate fat loss.
Ketogenic (Keto) — very high fat, very low carb (under 5% of calories). Forces the body into ketosis where fat becomes the primary fuel source.
Atkins Induction — the strictest Atkins phase — approximately 20g carbs per day to initiate rapid weight loss and ketosis.
Atkins Ongoing — gradually reintroduces carbohydrates while maintaining fat loss.
Carnivore / Zero Carb — eliminates carbohydrates almost entirely. Protein and fat only from animal products.
High Protein
High Protein — significantly elevated protein above standard recommendations. Popular for muscle retention, body recomposition, and satiety.
Very High Protein (Bodybuilding) — extreme protein intake used by competitive bodybuilders during cutting or contest preparation phases.
Plant Based
Vegan Balanced — standard macro split adapted for plant-based diets. Slightly higher carbohydrates since plant protein sources often come bundled with carbs.
Vegan High Protein — maximises protein within a plant-based framework using tofu, tempeh, seitan, legumes, and protein supplements.
Medical / Therapeutic
Diabetic Friendly — reduces carbohydrates to support blood sugar management. Not a substitute for medical advice — consult your doctor.
Heart Healthy — reduces total fat in line with cardiovascular health guidelines. Emphasises complex carbs and lean protein.
Zone Diet (40/30/30) — the Zone Diet by Dr Barry Sears: 40% carbs, 30% protein, 30% fat. Designed to reduce inflammation and stabilise energy.
Paleo — eliminates grains, legumes, and dairy. Higher protein and fat from animal sources, carbs from vegetables and fruit only.
Once you know your macro targets, use our food search and free Food Tracker to log your daily intake and hit your targets consistently.
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