Macro calculator
Turn your daily calorie needs into a simple protein, carbohydrate and fat plan, with per-meal targets.
Goals are kept gentle on purpose. Please talk to a doctor or dietitian before making big changes to your weight.
Total: 100%
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Calculated in your browser. Your details are not saved or sent anywhere.
Enter your details and select Calculate macros to see your daily calories, macro targets and meal-by-meal plan here.
Your daily target
Daily macros
Per meal
| Nutrient | Per meal | Per day |
|---|
Before you act on these numbers
Your macro targets are general estimates. They are not a diagnosis or a diet prescription, and they cannot account for medical conditions, medicines or your personal history with food.
Please do not start a restrictive diet, an intense exercise programme or a supplement, or change any prescribed medicine, because of a calculator result. Speak with a doctor or registered dietitian first, especially if you are pregnant, breastfeeding or have a medical condition. If thinking about food or weight feels stressful or hard to control, please speak with a doctor or mental health professional. If you have symptoms or a medical concern, contact your own doctor, or emergency services if it is urgent.
