Free Macro Calculator Australia – Daily Calories, kJ & Macros
Use this free macro calculator for Australia to estimate your daily energy in kJ and calories, plus protein, carbohydrate and fat targets in grams. It is a macro calculator with calories and kilojoules, uses metric units by default, and needs no sign-up.
Macro calculator
Fill in your details and press calculate.
How this macro calculator works
- BMR: the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men or − 161 for women.
- Daily energy (TDEE): BMR multiplied by an activity factor from 1.2 to 1.9.
- Goal: about 10 to 20% lower to lose fat, or about 10% higher to build muscle.
- Macros: protein is 1.6 g/kg to maintain, 1.8 g/kg to build muscle and 2.0 g/kg to lose fat. Fat takes your chosen share of energy and carbohydrate fills the rest.
Worked example: a 35-year-old woman, 70 kg and 170 cm, with moderate activity has a BMR of 1,427 kcal and maintenance energy of about 2,211 kcal (9,251 kJ). Protein at 1.6 g/kg is 112 g, fat at 25% is 61 g, and the remaining energy gives about 303 g of carbohydrate.
Macro calculator for muscle gain
To use this as a macro calculator for muscle gain, choose "Build muscle" as your goal. It adds about 10% to your maintenance energy and sets protein at 1.8 g per kg, a sensible surplus for lean gains. Pair it with resistance training and check your weight each fortnight, then adjust.
What are macros?
Macronutrients are the nutrients that provide energy. Tracking them, rather than only total energy, helps you get enough protein for muscle repair, carbohydrate for training and fat for hormones and vitamin absorption.
| Macro | Energy per gram | Common sources |
|---|---|---|
| Protein | 17 kJ (4 kcal) | Meat, fish, eggs, dairy, legumes, protein powder |
| Carbohydrate | 16 kJ (4 kcal) | Grains, fruit, starchy vegetables, oats |
| Fat | 37 kJ (9 kcal) | Oils, nuts, seeds, avocado, fatty fish |
The Australian Acceptable Macronutrient Distribution Ranges are protein 15 to 25%, fat 20 to 35% and carbohydrate 45 to 65% of energy. Convert any label with our kJ to calories converter.
Hitting your macros with food and supplements
- Protein: find your range with the protein intake calculator, then add protein powder or protein bars.
- Training fuel: see pre-workout and breakfast cereals.
- Healthy fats: nuts, dried fruits and seeds.
Frequently asked questions
How do I calculate my macros?
Estimate your daily energy needs from your size, age, sex and activity, adjust for your goal, then set protein per kg of body weight, fat as a share of energy, and fill the remainder with carbohydrate. This tool does all the steps for you.
What is a good macro split for fat loss?
A moderate energy deficit with higher protein (around 1.6 to 2.2 g/kg) helps preserve muscle. Carbohydrate and fat fill the remaining energy depending on your preferences.
Do I need to count macros?
No. Counting is a tool, not a requirement. Many people do well with simple habits such as a protein source at each meal and plenty of vegetables.
How accurate is the result?
It is an estimate. Real energy needs vary by 10% or more between people, so track your weight and energy for two to three weeks and adjust.
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General information only, not medical advice. Not suitable for children, or for people who are pregnant, breastfeeding, have an eating disorder or a medical condition.