Find Your Nutrition Targets with Our Free Macro Calculator
Ditch the guesswork.
Calculate your Total Daily Energy Expenditure (TDEE) calories and macros in seconds.
Whether you're trying to lose fat, build lean muscle, or just eat smarter - our free macro calculator gives you a clear, personalised nutrition target based on your body, goals, and lifestyle.
No crash diets. No fluff. Just science-backed numbers that work for real people.
How the Macro
Calculator Works
We use a proven method to calculate your Basal Metabolic Rate (BMR) and adjust for your daily activity level. The result is your Total Daily Energy Expenditure (TDEE) — the number of calories you burn each day.
From there, we set your ideal macronutrient targets:
Protein to support muscle and satiety
Carbs for energy and performance
Fats for hormones and overall health
This helps you stay on track whether your goal is to lose weight, gain lean muscle, boost energy, or train for an upcoming event.
What You'll Need to Use
the Calculator.
To get the most accurate results, be ready with:
Your age, gender, height, and weight
Your weekly activity level
(Optional) Body fat percentage – see charts below
If you don’t know your body fat %, scroll down for our quick reference charts to estimate it visually.
Find Your Daily Calories and Macros.
Male Body Fat Percentage Chart
Female Body Fat Percentage Chart
Why Knowing Your
Macros Matters
Understanding your calorie and macro targets takes the guesswork out of eating. It helps you make smarter food choices, balance your meals, and stay on track - whether you want to lose fat, build muscle, or boost energy.
Once you know your numbers, you can stop relying on generic diets and start eating in a way that actually supports your goals.
Want Help Putting Your Numbers into Action?
Knowing your macros is step one. The next step is using them consistently without overthinking every meal.
📞 Book a free discovery session with one of our expert coaches in Christchurch, and we’ll help you turn those numbers into real results.
Frequently Asked Questions.
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Macros = protein, carbs, and fat. They’re what make up your food, and hitting the right balance helps you lose fat, build muscle, and feel less wrecked during the day. If you don’t know your numbers, you’re guessing.
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You don’t…that’s why you’re here. This calculator does the maths for you, based on your body, activity, and goals. No random diet rules. Just clear numbers tailored to you.
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There’s no universal “best” - but most people benefit from higher protein, moderate carbs, and healthy fats. This calculator works it out for you based on what you actually need, not what some influencer eats.
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It’s an estimate - but a bloody good one. It uses formulas backed by science (not TikTok trends) and gives you a solid starting point. It won’t be perfect (no calculator is, when it comes to dealing with these types of variables) but it’s way better than winging it.
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No stress. We’ve got body fat percentage charts on this page just under the calculator to help you ballpark it. But if you're still unsure, just skip it - the calculator will still give you a solid result.
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Use an app like MyFitnessPal. Log your food, aim to hit your numbers most days, and don’t panic if you’re not perfect. It’s about learning what’s in your food, not turning into a robot.
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That’s when things get interesting. You can finally stop guessing and start eating with purpose - whether you’re meal prepping or just trying to eat better. Want help putting those numbers into action? Scroll down - we’ve got your back.