Macro Calculator

Macros (macronutrients) are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Each provides energy (calories) and plays different roles in your body. Protein builds and repairs muscle, carbs fuel activity, and fat supports hormones and cell health.

For most active Australians, 1.6-2.2g of protein per kilogram of body weight is recommended. This calculator uses 2g/kg as a solid baseline for anyone exercising regularly. If you're sedentary, 1.2-1.6g/kg may be sufficient.

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate plus calories burned through activity. It's the starting point for calculating how much you should eat to lose, maintain, or gain weight.

Tracking macros gives you more control over body composition. Two people eating the same calories can get very different results depending on their macro split. If your goal is to build muscle or lose fat while preserving muscle, tracking macros is significantly more effective than calories alone.

This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate BMR formula for most people. However, individual metabolism varies. Use these numbers as a starting point and adjust based on your actual results over 2-3 weeks.