Split a daily calorie target into protein, carbs, and fat across preset plans or a custom split.
Daily protein, carb, and fat split with preset macro plans
If you do not know your daily calorie target, our TDEE Calculator estimates it from age, sex, body size, and activity level.
Adjusts the calorie value above by a documented amount. You can override the calorie value above at any time. Fat loss applies about a 15% reduction; Muscle gain applies about a 10% increase; Maintenance leaves the value as is.
An even-handed split that mirrors the general shape of the NHS Eatwell Guide. Commonly used as a general planning preset, not a medical recommendation.
Only used to show a protein-per-kg sanity-check label. It does not change the macro split. For a fuller look at protein needs, see our Protein Calculator.
Estimated daily macros based on the inputs above. All numbers are general references rather than a personalised plan.
These figures are general estimates, not personalised dietary advice and not a substitute for advice from a registered dietitian, GP, or other qualified healthcare professional. This calculator targets adults aged 19+. If you are pregnant or breastfeeding, have diabetes, kidney disease, IBS, IBD, an eating disorder, or any medically restricted diet, please consult a healthcare professional before changing what you eat.
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This tool splits a daily calorie target into grams of protein, carbohydrate, and fat. It does not prescribe what to eat. It is a general reference for planning, not personalised dietary advice.
Each preset is a general planning starting point, not a medical recommendation. No single split is universally best.
If you are pregnant or breastfeeding, have diabetes, kidney disease, IBS, IBD, a history of disordered eating, or any medically restricted diet, please talk to a registered dietitian, GP, or other qualified healthcare professional before changing what you eat. Athletes and people with specialist training or medical needs may have very different macro requirements.
A macro calculator turns a daily calorie target into rough gram amounts of protein, carbohydrate, and fat. It is a planning estimate, not a personalised diet plan. The numbers below are general references and not a substitute for advice from a registered dietitian or GP.
Protein and carbohydrate provide about 4 kcal per gram. Fat provides about 9 kcal per gram. The calculator takes the daily calorie value, multiplies by each macro's percentage share, and divides by the energy density of that macro to get grams per day.
Food energy is also shown in kilojoules. 1 kcal equals about 4.184 kJ, so 2,000 kcal is roughly 8,368 kJ. UK food labels show both because kJ is the SI unit and kcal is the more familiar everyday term.
If you do not yet have a daily calorie target, our TDEE Calculator estimates one from age, sex, body size, and activity level. The Protein Calculator is useful for a deeper look at protein needs by body weight. Body composition tools like the BMI Calculator are one of several inputs people consider alongside macros.
The presets below are general planning starting points, not prescriptions. No preset is universally best, and the right choice for any individual depends on context, preference, training, and medical history.
| Preset | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| Low Fat | 30% | 50% | 20% |
| Low Carb | 35% | 25% | 40% |
| High Protein | 40% | 35% | 25% |
To translate a training style into specific exercises, see the Strength Training Exercise Finder.
Fibre is not one of the three traditional macros, but is important to track separately as part of a balanced diet. For an estimate of total daily fibre from common UK foods, see the Fibre Calculator.
The Create Your Own tab lets you set custom percentages with three sliders or numeric inputs. The percentages need to add up to 100% before the grams output is reliable. If the running total drifts, the Normalise to 100% button proportionally adjusts the three values back to a clean 100% sum.
As a worked example, if you wanted 35% protein on a 2,200 kcal target, that is about 2,200 × 0.35 ÷ 4 ≈ 193 g of protein per day.
The NHS suggests adults limit free sugars (sugars added to food or drink, plus sugars in honey, syrups, and juices) to no more than about 30 g per day. The reference for saturated fat is up to 30 g per day for men and up to 20 g per day for women. These are general daily upper references, not personalised targets. The NHS Eatwell Guide and BNF healthy eating pages explain how these references fit into a wider eating pattern.
Calories and kilojoules both measure food energy. 1 kcal equals about 4.184 kJ. The output card shows both because UK food labels are required to display kJ alongside kcal.
Macro tracking can be a useful planning tool for some people, but it is not the only valid approach to eating. Many people eat well without counting anything, and intuitive eating is a valid approach. If macro tracking feels stressful, becomes preoccupying, or interferes with eating in a way that feels healthy, please speak to a registered dietitian, GP, or other qualified healthcare professional. This is particularly important for anyone with a history of disordered eating or an eating disorder.
The "Show me an example daily menu" card on the calculator expands an illustrative Balanced 2,000 kcal day with porridge, an apple-and-almond snack, a chicken-or-chickpea pitta lunch, Greek yoghurt with seeds, and a salmon, brown rice, and roasted vegetable dinner. It is an illustration only — food brands, cooking methods, and portion sizes vary. This is not a personalised meal plan.
Pick a daily calorie estimate, choose a preset split or set your own percentages, and the calculator converts those percentages into grams using 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat.
There is no single answer that fits everyone. Different presets work for different people, and a sustained, modest calorie deficit matters more than the exact split. For a plan that suits a specific situation, please talk to a registered dietitian or GP.
A balanced split is often described as roughly 30% protein, 40% carbohydrate, and 30% fat. It is a general planning starting point rather than a prescription.
For most healthy adults, moderate to high protein intake is generally well tolerated. People with kidney disease or other medical conditions should follow advice from a qualified healthcare professional.
Evidence from the British Dietetic Association and NHS suggests that the best approach is usually the one a person can sustain. Neither lower-carb nor lower-fat eating is universally superior.
The NHS suggests adults limit free sugars (those added to food or drink, plus sugars in honey, syrups, and juices) to no more than about 30 g per day.
The NHS reference for adults is up to 30 g of saturated fat per day for men and up to 20 g per day for women, as a general daily upper reference.
Both measure food energy. 1 kcal equals about 4.184 kJ. UK food labels show both because kJ is the standard SI unit and kcal is the more familiar everyday term.
Many people eat well without tracking, and intuitive eating is a valid approach. If macro tracking causes stress, preoccupation with food, or interferes with eating in a way that feels healthy, please speak to a registered dietitian or GP.
No. The example menu is illustrative only — food brands, cooking methods, and portion sizes vary, so calorie and macro values are approximate.
For connected nutrition and energy planning, see the TDEE Calculator, Protein Calculator, Fibre Calculator, and BMI Calculator.
This calculator is a general reference, not personalised dietary advice and not a substitute for advice from a registered dietitian, GP, or other qualified healthcare professional. It targets adults aged 19+. Children and adolescents have different nutritional needs. Athletes and people with specialist training or medical needs may have very different macro requirements. If you are pregnant or breastfeeding, have diabetes, kidney disease, IBS, IBD, an eating disorder, or any medically restricted diet, please consult a healthcare professional before changing what you eat.