Macro Calculator
Protein, carb and fat targets.
Order shown is protein / fat / carbs as % of energy.
Australian AMDR reference ranges (share of energy)
Protein 15–25%, fat 20–35%, carbohydrate 45–65%. Splits outside these ranges are flagged, not blocked.
Your daily macros
2,759 kcal/day
11,544 kJ/day
Based on a TDEE of 2,759 kcal (11,544 kJ).
Where your energy comes from
- Protein25% · 172 g
- Carbohydrate45% · 310 g
- Fat30% · 92 g
Macros per day and per meal (3 meals)
| Macro | g/day | kcal | kJ | g/meal |
|---|---|---|---|---|
| Protein | 172.4 | 690 | 2,931 | 57.5 |
| Carbohydrate | 310.4 | 1,242 | 5,277 | 103.5 |
| Fat | 92 | 828 | 3,403 | 30.7 |
Per meal: about 920 kcal (3,848 kJ). Macro kJ use 17 kJ per g for protein and carbs and 37 kJ per g for fat, so they can differ slightly from the total.
Compared with Australian AMDR ranges
- Protein 25% (range 15–25%)Within range
- Carbohydrate 45% (range 45–65%)Within range
- Fat 30% (range 20–35%)Within range
Protein works out to about 2.16 g per kg of body weight.
Macros to calories
Enter grams per day to see the energy in kcal and kJ.
1,940 kcal · 8,170 kJ
| Macro | kcal | kJ | % of energy |
|---|---|---|---|
| Protein (150 g) | 600 | 2,550 | 30.9% |
| Carbohydrate (200 g) | 800 | 3,400 | 41.2% |
| Fat (60 g) | 540 | 2,220 | 27.8% |
Uses 4 kcal (17 kJ) per g of protein and carbs and 9 kcal (37 kJ) per g of fat.
Macro Calculator for Australia
This macro calculator turns a daily energy target into grams of protein, carbohydrate and fat. Use your own figure in calories or kilojoules, or let the calculator estimate it from your details, activity level and goal. Pick a balanced, higher-protein or lower-carb split, set protein by bodyweight, or enter custom percentages, then see the grams per day, per meal and how the split compares with Australian guidance.
There is also a macro to calorie calculator at the bottom of the tool for going the other way: enter grams of each macro and see the calories and kilojoules they add up to.
How Macros Are Calculated
Carbohydrate (g) = energy (kcal) × carb % ÷ 4
Fat (g) = energy (kcal) × fat % ÷ 9
kJ = kcal × 4.184
Because 17 and 37 kJ per gram are rounded labelling values, the macro kJ can differ from the total by under 1%.
Worked Example: 2,000 kcal, Balanced Split, 3 Meals
An energy target of 2,000 kcal (8,368 kJ) on the balanced split of 25% protein, 30% fat and 45% carbs gives 125 g of protein (500 kcal, 2,125 kJ), 225 g of carbohydrate (900 kcal, 3,825 kJ) and 66.7 g of fat (600 kcal, 2,467 kJ). Across three meals that is about 41.7 g protein, 75 g carbs and 22.2 g fat per meal, or roughly 667 kcal (2,789 kJ) each. All three shares sit inside the Australian AMDR ranges.
Worked Example: Macros to Calories
A day with 150 g protein, 200 g carbohydrate and 60 g fat adds up to 600 + 800 + 540 = 1,940 kcal, or 8,170 kJ. That is 30.9% protein, 41.2% carbs and 27.8% fat. Compared with the AMDR ranges, protein is a little above, carbohydrate below and fat within range.
Australian AMDR Guidance
The Acceptable Macronutrient Distribution Ranges in the Australian and New Zealand nutrient reference values are protein 15–25%, fat 20–35% and carbohydrate 45–65% of energy. They are guides for healthy adults, not targets everyone must hit, and they sit alongside advice on food quality, such as choosing wholegrains, legumes, vegetables, fruit and healthier fats. The calculator flags a split that falls outside a range so you can decide whether it is intended.
Frequently Asked Questions
- What is a macro calculator and how do I calculate macros?
- Macros, short for macronutrients, are protein, carbohydrate and fat. To calculate macros, start with a daily energy target in kilojoules or calories, choose what share of that energy each macro should supply, then convert each share to grams using 4 kcal per gram for protein and carbs and 9 kcal per gram for fat. This calculator does all three steps and shows grams per day and per meal.
- Is there a macro calculator for Australia that shows kJ?
- Yes. You can enter your target in kilojoules or calories, and every result is shown in both. Per gram, Australian labelling uses about 17 kJ for protein and carbohydrate and 37 kJ for fat. The reference ranges used to flag your split are the Australian ones, though the maths itself is the same anywhere.
- How do I use this macronutrient calculator if I don't know my calories?
- Choose From my details and enter your age, sex, height, weight and activity level. The calculator estimates your total daily energy expenditure and, if you pick a goal, adjusts it to a target. If you already have a figure from a dietitian or an app, switch to I know my calories and enter it in kcal or kJ instead.
- What is a macro percentage calculator, and how do the splits work?
- A macro percentage calculator divides your energy target into percentages. The balanced preset uses 25% protein, 30% fat and 45% carbs; higher protein uses 30/30/40; and lower carb uses 30% protein, 40% fat and 30% carbs. You can also enter your own percentages, which must add up to exactly 100%, or set protein by bodyweight.
- How do I convert macros to calories?
- Multiply grams of protein by 4, grams of carbohydrate by 4 and grams of fat by 9, then add them together. For kilojoules, use about 17 per gram of protein and carbs and 37 per gram of fat. The Macros to calories tool on this page does this for you, and it also shows the percentage of energy each macro supplies.
- What are the Australian AMDR ranges?
- The Acceptable Macronutrient Distribution Ranges for Australia and New Zealand are about 15–25% of energy from protein, 20–35% from fat and 45–65% from carbohydrate. They describe intakes associated with adequate nutrition and lower chronic disease risk for most healthy adults. The calculator flags a split that falls outside them, which is a prompt to check rather than a verdict.
- How much protein should I aim for?
- It depends on your age, health and activity. The Australian recommended dietary intake for most healthy adults is below 1 g per kg of body weight a day, while people who train regularly often aim higher, and 1.6 g per kg is a commonly used starting point. The Protein by bodyweight option lets you set a figure; people with kidney disease or other conditions should check with their GP or dietitian first.
- Why does my split say it is above or below the range?
- Presets such as higher protein or lower carb are deliberately outside one or more AMDR ranges. A flag simply shows where your split sits compared with the general guidance. Whether it suits you depends on your health, preferences and goals, which an accredited practising dietitian can help with.
- Do I need to hit my macros exactly?
- No. Food labels, portions and the energy equations are all approximate, so daily targets are best treated as a guide. Hitting them within a few grams on average over a week is generally more practical than aiming for perfection each day.