Free macro calculator
Estimate your daily calories, protein, carbohydrates and fat for weight loss, maintenance or weight gain. Use metric or imperial measurements, then explore food sources for each macro.
Your daily estimates
- Protein
- g
- Carbs
- g
- Fat
- g
These are estimates, not a prescription. Rounded macros may differ slightly from the calorie total. Review your energy, training and weight trend after 2-3 weeks; get professional advice before making substantial changes.
How are these calculated?
We use the Mifflin-St Jeor equation and your activity level to estimate maintenance calories. Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active), including 1.465 for moderate exercise.
Weight loss subtracts 500 calories per day; weight gain adds 500. These represent an approximate 0.5 kg per week goal, not a guaranteed change or a promise of muscle gain.
Our balanced split follows Calculator.net: 25% of calories from protein, 50% from carbohydrates and 25% from fat. To match its gram estimates, we use 4.1 calories per gram of protein, 3.75 for carbohydrates and 8.8 for fat. Calories are rounded before macros are calculated.
We retain our suitability checks: no targets below 1,500 or above 5,000 kcal, or for BMI below 18.5. These are limits of this general tool, not universal personal requirements.
Calculator.net reference · Energy equation research · NHS Eatwell Guide
Disclaimer: This calculator and food guide provide general information, not medical advice or a personalised diet plan. Results are estimates, not guaranteed outcomes; your needs may differ. Speak to a qualified healthcare professional before changing your diet if you have a health condition, take medication or are unsure whether these targets are suitable. Shop by Health Goal links are general browsing options, not personalised supplement recommendations based on your results. Supplements are not a substitute for a varied, balanced diet and healthy lifestyle.
MACRO FOOD CHOICES
Everyday food choices
Compare 10 protein foods, 10 carbohydrate foods and 10 healthy-fat foods, plus 10 simple vegetable choices. Open each list to see common foods and example portions.
01ProteinChicken, eggs, tofu & more10 foods
Protein supports the maintenance and repair of body tissues. Include a variety of sources across your day; both animal and plant foods can contribute.
Chicken breastAbout 30-31 g protein per 100 g cooked, skinless breast. A lean poultry option.
Turkey breastAbout 29-30 g per 100 g cooked, skinless breast. Similar to chicken, with relatively little fat.
SalmonAbout 22-25 g per 100 g cooked. Oily fish contributes protein as well as omega-3 fats.
EggsAbout 6 g per large egg. Both the white and yolk contribute protein.
- Greek yoghurt
About 8-10 g per 100 g plain, strained yoghurt. Greek-style products can contain less; compare labels.
Cottage cheeseAbout 11-14 g per 100 g. A dairy protein source; fat content varies by product.
TofuAbout 8-17 g per 100 g, depending on firmness and brand. A soya-based option; firmer varieties often contain more.
LentilsAbout 8-9 g per 100 g cooked and drained. They also contribute carbohydrates and fibre.
EdamameAbout 10-12 g per 100 g cooked, shelled beans. A plant protein source that also provides fibre.
AlmondsAbout 6 g per 30 g handful. They contribute protein but are also rich in fat, so portions matter.
References: Johns Hopkins protein guide, NHS protein guide and Good Food protein sources.
02CarbohydratesOats, rice, potatoes & more10 foods
Carbohydrates provide energy for everyday activity and training. Wholegrain foods, fruit and pulses also contribute fibre. Dry grains absorb water during cooking, changing their carbohydrate content per 100 g.
Porridge oatsAbout 60-70 g carbs per 100 g dry oats. A 40 g dry portion provides roughly 24-28 g.
RiceAbout 25-30 g per 100 g cooked. Brown rice generally provides more fibre than white rice.
PastaAbout 25-30 g per 100 g cooked. Wholewheat pasta is a higher-fibre option.
PotatoesAbout 17-20 g per 100 g boiled. Keeping the skin adds fibre; oil and butter add extra fat.
Sweet potatoesAbout 18-21 g per 100 g cooked without added fat. A starchy vegetable option.
Wholemeal breadAbout 40-45 g per 100 g. Slice weights vary, so check the label rather than counting slices alone.
CouscousAbout 20-25 g per 100 g cooked. It is made from wheat and contains gluten.
BananasAbout 20-23 g per 100 g peeled fruit. The edible weight matters, not the weight including the skin.
- Chickpeas
About 15-20 g per 100 g canned and drained. They also provide plant protein and fibre.
SweetcornAbout 15-20 g per 100 g cooked kernels. Count the kernels rather than the whole cob.
References: NHS carbohydrate food tables, NHS food composition reference and NHS starchy foods guide.
03Healthy fatsOlive oil, avocado, nuts & seeds10 foods
Dietary fat supplies energy and helps the body absorb certain vitamins. Choose mainly unsaturated fats. These foods still contain calories and may contain some saturated fat, so include them within your daily total.
Olive oilAbout 14 g fat per tablespoon (15 ml). Mostly unsaturated fat; measure it rather than relying on a free pour.
Rapeseed oilAbout 14 g per tablespoon (15 ml). Another oil with mostly unsaturated fats.
AvocadoAbout 15 g per 100 g flesh. Also provides fibre; exclude the skin and stone when weighing.
- Almonds
About 15 g per 30 g handful. Choose plain or unsalted varieties where possible.
- Walnuts
About 20 g per 30 g handful. Include the plant omega-3 fat ALA.
Pumpkin seedsAbout 14-15 g per 30 g of shelled seeds. They also contribute protein.
Chia seedsAbout 9 g per 30 g. A source of ALA omega-3 and fibre; prepare according to the packet instructions.
Ground flaxseedAbout 12-13 g per 30 g. Also known as linseed, it provides ALA omega-3 and fibre.
Peanut butterAbout 8 g per level tablespoon (16 g). Check the label because ingredients and spoon sizes vary.
- Salmon
About 7-13 g per 100 g cooked, depending on variety. It provides EPA and DHA omega-3 fats as well as protein.
References: USDA FoodData Central, USDA fat content tables and British Heart Foundation fats guide.
ADD SOME COLOUR
10 everyday vegetable choices
Broccoli, spinach, peppers, carrots, courgettes, peas, green beans, cauliflower, tomatoes and leafy salad. Fresh or frozen both work, so choose the options you enjoy.
Vegetables are a separate part of a balanced diet, not a replacement for your healthy fats. Count any oil, butter or dressing you add.
KEEP IT PLANT-BASED
Your quick vegan shortlist
Protein
Tofu, lentils, edamame, chickpeas and beans.
Carbs
Oats, rice, potatoes, wholewheat pasta and fruit.
Fats
Avocado, olive oil, walnuts, chia seeds and peanut butter.
Check packaged foods are vegan. A fully vegan diet also needs attention to nutrients such as vitamin B12; this shortlist is not a complete nutrition plan. NHS vegan diet guide.
FROM MACROS TO MEALS
Quick tip
Choose one protein, one carbohydrate, some vegetables and a small amount of healthy fat. Adjust the portions to suit your calorie and macro targets.
Portions, labels & food guide notes
All amounts are approximate. Check the portion and preparation shown: 100 g dry is not the same as 100 g cooked. Brands and cooking methods change the figures, so use your packet label for tracking. Foods often contain more than one macro; count the whole food.
The portions above are comparison examples, not amounts you need to eat. Choose foods that suit your preferences and allergies. These lists complement a varied diet; they are not a personalised meal plan.
Food photo credits
Photographs are resized and cropped for display. Each photograph remains available under its linked licence; the same licence applies to its resized and cropped versions.
Almonds - in shell, shell cracked open, shelled, blanched — Ivar Leidus. CC BY-SA 4.0.
Liat Portal for Foodie Disorder - Avocado halves — Liat Portal / HaJunkiyada. CC BY-SA 4.0.
Banane-A-05 cropped — Priwo. Public domain.
Vegan no-knead whole wheat bread loaf, September 2010 — Veganbaking.net. CC BY-SA 2.0.
Mexican chia seeds (1) — Fumikas Sagisavas. CC0.
Butterflied chicken breast — The Bushranger. CC BY-SA 4.0.
Cottagecheese200px — Fastily. CC BY-SA 3.0.
Semolina, Icosium, Paris 001 — Guilhem Vellut from Paris, France. CC BY 2.0.
Shelled edamame beans — Fumikas Sagisavas. CC0.
Boiled Egg - Crossection — Ramesh NG. CC BY-SA 2.0.
Ground flax seeds in a glass jar illuminated by window light (51173270515) — Ivan Radic. CC BY 2.0.
Liat Portal for Foodie Disorder - Cooked Lentils with Caramelized Onions — Liat Portal / HaJunkiyada. CC BY-SA 4.0.
Liat Portal for Foodie Disorder - Grilled chicken with rice and vegetables — Liat Portal / HaJunkiyada. CC BY-SA 4.0.
Rolled oats 2 — Yonygg. CC BY-SA 4.0.
Olive Oil (Unsplash) — Roberta Sorge. CC0.
Cooked-Fusilli-on-plate-2 — MartinThoma. CC0.
Peanut butter glass — Shisma. CC BY 4.0.
Boiled potatoes with salt - Massachusetts — Daderot. CC0.
Shelled and fried pumpkin seeds — Fumikas Sagisavas. CC0.
Canola Oil (4107885913) — Veganbaking.net from USA. CC BY-SA 2.0.
A bowl of rice — Douglas Perkins. CC0.
Liat Portal for Foodie Disorder - Salmon Fillet with Green Chili and Garlic — Liat Portal / HaJunkiyada. CC BY-SA 4.0.
Corn kernels in bowl - Massachusetts — Daderot. CC0.
Jjin-goguma 2 — eunyoung LEE. CC0.
Japanese SilkyTofu (Kinugoshi Tofu) — DryPot. CC BY-SA 3.0.
Cooked turkey breast - November 2023 - Sarah Stierch — Sarah Stierch (Missvain). CC BY 4.0.
Crudites Platter — Phoenixcatering. CC BY-SA 3.0.
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