Estimate daily calories, protein, carbs, and fats for maintenance, cutting, or bulking with USA and UK input modes.
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| Meal Split | Protein | Carbs | Fats | Calories |
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This tool provides estimates for informational purposes only. It is not a substitute for professional medical or nutrition advice. Individual calorie and macro needs vary based on age, health status, medications, training history, and personal circumstances. Always consult a qualified healthcare professional or registered dietitian before making significant diet changes, and review official guidance where relevant, such as NHS Eat Well guidance.
freeusukcalculator.com
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Macros are protein, carbohydrate and fat. A common starting split is 30% protein, 40% carbs and 30% fat, but the calculator lets you adjust the ratio for cutting, maintenance or bulking.
It estimates your daily calories from your stats, activity and goal, then divides those calories by your chosen percentages — using 4 calories per gram for protein and carbs and 9 for fat — to give grams of each.
For active people and those losing fat, about 1.6-2.2 g of protein per kg of body weight per day supports muscle retention. The calculator can target this when you raise the protein percentage.
No — getting within about 5-10 g of each target most days is enough. Total calories and adequate protein matter most; the carb/fat split is more flexible.