KiloMateMacro calculator
Your macros are the grams of protein, fat and carbohydrate that make up your daily energy target. Enter your target in kJ or calories and your weight: protein is set per kg, fat takes a share of the energy, and carbohydrate fills the rest. For 10,000 kJ at 80 kg, that comes to about 128 g protein, 68 g fat and 313 g carbs.
Example splits for an 80 kg lifter
Protein 1.6 g/kg, fat 25% of energy, carbohydrate the rest.
| Daily energy | Protein | Fat | Carbs |
|---|---|---|---|
| 8,000 kJ (1,912 cal) | 128g | 54g | 225g |
| 9,000 kJ (2,151 cal) | 128g | 61g | 269g |
| 10,000 kJ (2,390 cal) | 128g | 68g | 313g |
| 11,000 kJ (2,629 cal) | 128g | 74g | 357g |
| 12,000 kJ (2,868 cal) | 128g | 81g | 401g |
Where your energy target comes from
Work out maintenance with the TDEE calculator, or get a target for your goal from the calorie calculator. Check the protein setting against the protein calculator. Labels show kJ, so the kJ to calories converter covers the rest.
Questions
How do I calculate my macros?
Set your daily energy target, then fix protein first (grams per kg of body weight), give fat a share of the energy, and let carbohydrate take the rest. For 10,000 kJ and an 80 kg lifter on 1.6 g/kg protein with 25% of energy from fat, that is 128 g protein, 68 g fat and 313 g carbohydrate.
How many kJ is a gram of protein, carbs and fat?
Australian food labels use 17 kJ per gram for protein, 17 kJ per gram for carbohydrate (excluding fibre) and 37 kJ per gram for fat, from Standard 1.2.8 of the Food Standards Code. Alcohol is 29 kJ per gram and dietary fibre 8 kJ per gram. In calories that is roughly 4, 4 and 9 per gram.
How much protein should I set?
About 1.6 g per kg of body weight a day suits most people who lift. A 2018 meta-analysis found muscle gains levelled off at an average of 1.62 g/kg/day (95% CI 1.03 to 2.20). The protein calculator has the Australian RDI alongside.
Why don't my totals match another app?
Apps round energy factors differently. This calculator uses the kJ factors from the Food Standards Code, so a split can differ by a few per cent from one built on the rounded 4, 4 and 9 calories per gram.
How much fat do I need?
There isn't one number. This calculator lets you pick 20 to 35% of energy from fat as a starting point, so you can trade fat against carbohydrate to suit how you like to eat. If you have a medical condition, get advice from a GP or an Accredited Practising Dietitian.
Sources
- Food Standards Australia New Zealand. Australia New Zealand Food Standards Code, Standard 1.2.8 Nutrition information requirements, Table 1 to subclause 2(2): energy factors (protein 17, fat 37, carbohydrate 17, alcohol 29, dietary fibre 8 kJ/g). legislation.gov.au (as made 2000; check the current compilation)
- Morton RW et al. Br J Sports Med 2018;52:376–384 (1.62 g/kg/day, 95% CI 1.03 to 2.20). PubMed
General information only, not medical or dietary advice. Not suitable during pregnancy or breastfeeding, for under-18s, or with a medical condition. Talk to a GP or an Accredited Practising Dietitian.
Calories, kilojoules and macros, barcode scanning, lean fast-food swaps, a lifting log and weekly weigh-ins. Free on the web now. iPhone and Android apps are coming soon.
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