What is it?
The Macro Calculator splits your daily calories into grams of protein, carbohydrates and fat. Choose a plan, such as balanced, high protein or low carb, and it shows how much of each to eat.
Who is it for?
Gym-goers, athletes, people on high-protein or low-carb plans, and anyone tracking food with an app.
How to use it
- Type your Calories a day. If you don’t know it, work it out first with the Calorie Calculator.
- Choose a Plan, such as Balanced (30% protein, 40% carbs, 30% fat).
- Read how many grams of protein, carbs and fat to eat each day.
The plans
- Balanced (30% protein, 40% carbs, 30% fat): a good default.
- High protein (40/30/30): for weight loss while keeping muscle, or strength training.
- High carb, for endurance (25/55/20): runners and cyclists.
- Low carb (30/20/50) and Keto (20/5/75): very restrictive; keto needs medical advice if you have diabetes, kidney or heart conditions.
How grams are worked out
Protein and carbs have 4 calories a gram; fat has 9. 2,000 kcal at 30% protein = 600 kcal = 150 g protein.
Getting your calories
Use the Calorie Calculator first to find your daily target, then enter it here.
Practical tips
- Vegetarian protein sources: dal, rajma, chana, paneer, curd, tofu, soya chunks, milk, and whey if you like.
- Track for a week with a food app to learn portions; after that, estimating gets easy.
- Fibre, vegetables and water matter as much as macros.
This is general information to help you understand your numbers, not medical advice. Talk to a doctor about your own health.
Errors and how to fix them
- “Enter your calories (more than 0)”: get the number from the Calorie Calculator first.
Open the tool: Macro Calculator
Still stuck?
Contact support. Tell us which tool or page you were using, what you tapped, what you saw, and your phone or computer and browser (for example: Android phone, Chrome). We reply by email.
Questions, or an error not listed here?
Tell us in the comments: what you were doing, the exact message you saw, and your device and browser. We read every comment and add new fixes to this article.