This calculator starts from estimated maintenance calories, applies its example goal adjustment and divides the result into daily grams of protein, carbohydrate and fat. Estimate maintenance first, then choose your goal to see a planning example. If your aim is to build muscle while losing fat, the skinny-fat recomposition guide explains the practical starting point.
You can also use this as a protein calculator: enter your estimated maintenance calories, goal and body weight. The calculator applies an example goal adjustment before showing daily protein, carbs and fat. The settings are planning examples, not a personal requirement. The daily protein guide explains the evidence and when those assumptions may not suit you.
Total Daily Energy Expenditure Mifflin-St Jeor
Macronutrient Targets
How It Works
BMR is the number of calories your body burns at rest, before any activity is added on.
Irish Supermarket Protein Sources
Protein per 100g, standard label figures
Enter your estimated maintenance calories, goal and body weight. The calculator applies an example goal adjustment first. Protein and fat are set from body weight and the goal you choose; carbohydrate fills the remaining calories. These are arithmetic planning examples, not exact personal requirements.
No. Calories and macros answer different questions: calories describe energy intake, while macros show how that intake is divided between protein, carbohydrate and fat. Training, food quality, recovery and your starting point also matter; a macro split alone does not guarantee fat loss or muscle gain.
Roughly right most days beats perfect for a fortnight and then quitting. Use the numbers as a starting guide, keep meals repeatable and review your longer weight trend, training and recovery rather than one day.
Enter your estimated maintenance calories and body weight, then choose the fat-loss setting. The calculator applies its example goal adjustment before dividing calories into macros. Enter maintenance here, rather than a target that already includes a deficit. These are planning examples, not a target that suits everybody.
Macros are protein, carbohydrate and fat. They provide energy and have different roles in your diet. This calculator allocates calories between them; it does not measure your exact needs or create a training programme.
Yes. The macro calculator is free, with no signup, email requirement or paywall.
Want the working shown rather than just the answer? How to calculate your macros step by step goes through it with Irish supermarket food.
Prefer a dedicated calorie tool? Try the TDEE calculator, or check your starting point with the body fat calculator.
About the author
Keith O’Beirne went from 90kg to 72kg around a full-time job and two kids, after paying a personal trainer to learn the basics. He is not a doctor, dietitian or coach and does not sell coaching — he writes No Nonsense Fitness to give away what he paid to learn, free, with no ads. Based in Dublin.
Protein, fat and carbohydrate targets are calculated from the calorie target shown above.
