MACRO CALCULATOR
Tailor your exact nutritional foundation and daily targets with absolute precision.
Your Daily Targets
Calories
0
kcal/day
Protein
0
grams/day
Carbs
0
grams/day
Fat
0
grams/day
Macro Distribution
Disclaimer: Results generated by this calculator are estimates based on established scientific formulas (Mifflin-St Jeor and ISSN guidelines) and are intended for general informational purposes only. Individual needs vary—for personalized nutrition guidance, consult a registered sports dietitian or nutritionist. This tool is intended for use by individuals aged 18 and over.
FAQS
What is protein?
Protein is a macronutrient responsible for building, repairing, and maintaining the body's tissues — including muscle, skin, and vital organs. It's made up of amino acids, nine of which are essential and must be obtained through diet. Unlike carbs and fats, protein's primary role is structural, not fuel — making consistent intake critical for health and performance.
What does protein do?
Protein is one of the body's most versatile nutrients. It builds and repairs tissues, drives enzymatic reactions, supports hormone production, strengthens immune function, and facilitates the transport of vital substances throughout the body. When required, it can also serve as an energy source. From muscle recovery to metabolic resilience — protein underpins performance at every level.
Why is protein important?
Protein supports the building and maintenance of body tissues, and supplies the amino acids needed for enzymes and hormones that drive normal metabolic function. It contributes to energy intake when required and underpins everyday well-being — making it one of the most essential nutrients for long-term health and performance.
How much protein do I need?
Protein requirements are not one-size-fits all. Your optimal daily intake depends on several factors — age, gender, bodyweight, activity level, and performance goal. What's consistent across the science is that adequate protein intake supports muscle repair and recovery after exercise, whether you train on the track, the pitch, or in the gym. Use our free calculator above to find your personalised daily protein target in under 60 seconds.
How to lose body fat and maintain muscle?
To lose body fat while preserving muscle, the approach combines two key pillars: training and nutrition. A programme that integrates strength training with cardiovascular work supports both muscle retention and fat metabolism simultaneously. On the nutrition side, a modest calorie deficit — approximately 250 calories below your daily target — is sufficient to drive fat loss without compromising muscle mass. Adequate protein intake throughout this process is essential. Use the calculator above to get your personalised calorie and protein targets based on your current stats and goals.
