Macros — protein, carbohydrates and fat — are the building blocks of your diet. Use this to set your daily grams target for any goal.
Macro Calculator
Get your protein, carb and fat macros for cutting, bulking, maintenance, keto or low-carb diets.
AU
Macros & the Australian Dietary Guidelines
The NHMRC Acceptable Macronutrient Distribution Ranges (AMDR) for Australian adults are: protein 15–25%, carbohydrate 45–65%, fat 20–35% of total energy. Sports Dietitians Australia recommend the upper end of protein (1.6–2.2 g/kg) for active Aussies wanting to build or preserve muscle.
Australian sources: NHMRC — Nutrient Reference Values · Sports Dietitians Australia
Frequently asked questions
What macro split is best for fat loss? +
Higher protein (30-40% of calories) preserves muscle in a deficit. Carbs and fat can be tuned to taste.
How much protein do I need? +
0.7-1.0 g per pound of body weight (1.6-2.2 g/kg) is the sweet spot for most active adults.
Is keto better than balanced macros? +
Not inherently. Keto works for some people; the best diet is the one you can stick to.
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