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Macro Calculator — split your calories into protein, carbs and fat
Enter your daily calorie target, body weight and goal to get a transparent starting split of protein, carbohydrate and fat.
Already know your numbers? Start tracking free in Prime Adapt →Already on Android? Get the Prime Adapt app on Google Play →Questions people ask
How are the macros worked out?
Protein comes from your body weight and goal (about 1.8–2.0 g per kg), fat is set at 25% of your calories, which sits inside the 20–35% range many dietary guidelines use, and carbohydrate fills the calories left.
Do I have to hit them exactly?
No. Treat them as a starting split. Protein usually matters most; carbohydrate and fat can move to suit your preferences and training days.
Where does my calorie target come from?
If you don't have one yet, start with the TDEE calculator, then adjust it for your goal.
Is it right for everyone?
People with kidney disease, diabetes or other medical conditions should follow their doctor's or dietitian's advice rather than a general calculator.