Macro calculator

Carbs, protein and fat in grams, based on your everyday energy. Start with the UK guideline split, or try a higher protein one if you train a lot.

Your details

Your daily macros, at 1,883 kcal

235 / 71 / 73

grams of carbs / protein / fat

Carbohydrate (50%)235 g
Protein (15%)71 g
Fat (35%)73 g

Macros are a rough guide for a week, not a rule for every meal. Fibre, veg and enjoying your food matter just as much.

The working

Percentages into grams

First your energy number, then each share is turned into grams. Carbohydrate and protein have about 4 kcal a gram and fat about 9 kcal a gram.

At 1,883 kcal with the UK split: carbs 50% is 941 kcal, or 235 g; protein 15% is 282 kcal, or 71 g; fat 35% is 659 kcal, or 73 g.

Which split?

The UK guideline is a good default

UK advice, from SACN, is for about half your energy from carbohydrate (mostly starchy, wholegrain foods), no more than 35% from fat and the rest from protein. A higher protein split can help if you lift weights or want meals to feel more filling. Lower carb is an option some people like, and it is fine as long as fibre stays high.

Keep it simple

Macros are a weekly average

No need to hit numbers to the gram. If one day is carb heavy and the next is not, it evens out. Many people find it easier to think in plates: a fist of carbs, a palm of protein, a thumb of fat and as much veg as you like.

Read with care

What this cannot tell you

Fibre and qualityThe same grams of carbs can come from lentils or sweets.
Medical dietsKidney, liver and diabetes diets need tailored advice.
AthletesHeavy training changes carbohydrate needs day by day.

Questions

Common questions

What are macros?

Short for macronutrients: carbohydrate, protein and fat, the three things in food that give you energy. Alcohol is sometimes called the fourth.

What is the best macro split for weight loss?

Studies comparing diets find the split matters much less than the total and how easy it is to stick to. Higher protein can help with fullness.

Do I need to track macros?

No. They are one way to understand your food. Many people do just as well following the Eatwell Guide without counting anything.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If food feels hard

If counting calories leaves you anxious, guilty or thinking about food all the time, please stop and talk to someone. Beat has a free helpline on 0808 801 0677, and your GP can help too.