Split your daily calories into protein, carbs, and fat. Choose a preset for your goal — from NHS guidelines to muscle gain — and see per-meal targets.
Daily macros (g)
128p / 222c / 67f
kcal
8005,000
kg
40180
16
Daily macro targets
128p / 222c / 67f
26% protein · 44% carbs · 30% fat
Protein
128g
512 kcal
Carbs
222g
888 kcal
Fat
67g
600 kcal
Per meal (3 meals/day)
Protein
43g
Carbs
74g
Fat
22g
Hitting 128g protein — food sources
Chicken breast (150g)
46g~£2
Greek yoghurt (200g)
20g~£1
Eggs (3 large)
18g~£0.75
Tuna tin (145g)
36g~£1.20
Red lentils (80g dry)
20g~£0.30
Whey protein (30g scoop)
24g~£0.50
Balanced: 1.6g/kg protein — the ISSN (International Society of Sports Nutrition) general recommendation for active adults. A good starting point for anyone who exercises regularly.