Free tools
Macro calculator.
Split your calories into protein, carbs and fat. Protein first, then fat, and carbohydrate fills the rest.
How it works
Protein, then fat, then carbs.
Protein is set by bodyweight, because that's what your muscles need. Fat is a share of your energy. Carbohydrate gets what's left. Grams use the energy factors from the Australia New Zealand Food Standards Code, the same ones behind every nutrition panel.
Protein (g) = bodyweight × g/kg · 17 kJ per g
Fat (g) = energy × fat % ÷ 37 kJ per g
Carbs (g) = (energy − protein kJ − fat kJ) ÷ 17 kJ per g
Example: 10,000 kJ at 80 kg, 1.6 g/kg and 25% fat is 128 g protein, 68 g fat and 313 g carbohydrate.The NHMRC ranges. For the general population the NHMRC's Acceptable Macronutrient Distribution Ranges are 15 to 25% of energy from protein, 20 to 35% from fat and 45 to 65% from carbohydrate. The calculator tells you when a split sits outside them. People training hard often sit above 25% protein; the NHMRC notes these ranges aren't set for weight loss diets.
Limits
- The split is only as good as the energy you start from.
- Kilocalories are kilojoules ÷ 4.184, so they can differ by a few from labels that use 4, 9 and 4.
- For healthy adults. Health conditions change what's right for you, so check with your GP or an Accredited Practising Dietitian.
Sources
- Food Standards Australia New Zealand. Australia New Zealand Food Standards Code, Schedule 11: Calculation of values for nutrition information panel (energy factors).
- NHMRC and NZ Ministry of Health. Nutrient Reference Values for Australia and New Zealand: Macronutrient balance.
- Australian Institute of Sport. Sports Supplement Framework: Isolated protein supplement.