Free Macro UK | Protein Carbs Fat 2025 calculator for the UK. Get instant, accurate results with our easy-to-use online tool. Updated for 2025/26 with...
Calculate your optimal daily intake of protein, carbohydrates, and fat based on your goals. Whether you want to lose weight, build muscle, or maintain your current physique, this calculator provides personalised macronutrient targets.
Use our TDEE Calculator if unsure
For protein per kg calculations
| Goal | Protein (g/kg) | Example (70kg Person) |
|---|---|---|
| Sedentary Adult (UK RNI) | 0.75g/kg | 52g protein daily |
| General Fitness | 1.2-1.6g/kg | 84-112g protein daily |
| Muscle Building | 1.6-2.2g/kg | 112-154g protein daily |
| Fat Loss (preserve muscle) | 1.8-2.4g/kg | 126-168g protein daily |
| Competitive Athlete | 1.6-2.2g/kg | 112-154g protein daily |
Macronutrients (macros) are the three main nutrients that provide calories and energy. Each plays a unique role in your body:
Functions: Muscle repair, immune function, enzymes, hormones
Functions: Primary energy source, brain fuel, fiber for digestion
Functions: Hormone production, vitamin absorption, cell structure
According to Public Health England, a balanced diet should consist of approximately 50% carbohydrates, 15-20% protein, and 30-35% fat. However, these ratios may vary based on individual goals, activity levels, and health conditions. The key is choosing quality sources within each macro category.
Here's an example of how to hit your macros across a typical day (40% protein, 30% carbs, 30% fat):
Cook chicken, rice, and vegetables in bulk on Sunday. Store in portioned containers for quick weekday meals. Aldi and Lidl offer great value on protein sources like chicken thighs, eggs, and frozen fish. Tesco and Sainsbury's often have BOGOF deals on Greek yogurt and lean mince.
Underestimating portions, forgetting cooking oils and sauces, not weighing cooked vs raw (meat loses ~25% weight when cooked), and not accounting for branded vs generic foods. Raw chicken breast has different macros per 100g than cooked - always check which you're logging.
Also called "flexible dieting," IIFYM allows any foods as long as you hit your daily macro targets. This approach offers psychological flexibility but should still prioritise whole foods for micronutrient needs. Typically 80% whole foods, 20% flexible choices works well.
Reducing carbohydrates to under 50g daily forces the body to use fat for fuel (ketosis). Popular for fat loss and can reduce hunger. However, may reduce exercise performance initially and requires careful electrolyte management. Not necessary for weight loss - calorie deficit matters most.
Protein is the most satiating macronutrient and has the highest thermic effect (burns 20-30% of calories during digestion). Higher protein intakes (1.8-2.4g/kg) help preserve muscle during fat loss and support recovery during training.
A 40-30-30 split (carbs-protein-fat) designed to control insulin and inflammation. Focuses on low-glycemic carbohydrates and lean proteins. Popular among CrossFit athletes.
Macros (macronutrients) are the three main nutrients that provide calories: protein, carbohydrates, and fat. Protein provides 4 calories per gram and is essential for muscle repair and growth. Carbohydrates provide 4 calories per gram and are the body's primary energy source. Fat provides 9 calories per gram and is vital for hormone production and nutrient absorption. Tracking macros helps optimise body composition, energy levels, and performance beyond just counting calories.
The UK Reference Nutrient Intake (RNI) for protein is 0.75g per kilogram of body weight for adults - about 52g for a 70kg person. However, this is the minimum to prevent deficiency, not optimal for fitness goals. For those exercising regularly or looking to build muscle, research supports 1.6-2.2g per kg. For fat loss while preserving muscle, 1.8-2.4g per kg may be beneficial. Older adults may also benefit from higher protein to combat age-related muscle loss.
The best ratio depends on individual preference and adherence. A common effective split for weight loss is 40% protein, 30% carbohydrates, and 30% fat. The higher protein helps preserve muscle mass while in a calorie deficit and increases satiety. Some people prefer lower-carb approaches like 40% protein, 20% carbs, 40% fat. The most important factor is maintaining a calorie deficit - the specific macro split matters less than consistency.
Both approaches can work for weight management. Calorie tracking alone is simpler and may be sufficient for general weight goals. Tracking macros provides more control over body composition, energy levels, and athletic performance. Athletes, bodybuilders, and those with specific physique goals typically benefit more from macro tracking. If calorie-only tracking isn't giving you the results you want, adding macro tracking can help identify issues like insufficient protein intake.
Absolutely. Good vegetarian protein sources include: Greek yogurt (10g/100g), cottage cheese (11g/100g), eggs (13g per 2), tofu (12g/100g), tempeh (19g/100g), lentils (9g/100g cooked), chickpeas (8g/100g), Quorn products (14-15g/100g), seitan (25g/100g), and whey or plant-based protein powders. Combining legumes with grains ensures complete amino acid profiles. Vegetarians may need to plan more carefully but can absolutely hit high protein targets.
Aim to be within 5-10g of your protein target daily, and within 50-100 calories overall. Perfect precision isn't necessary or sustainable for most people. Use a kitchen scale for accuracy, especially when starting out. As you gain experience, you'll develop intuition for portion sizes. The most important macro to hit is protein - carbs and fats can vary more without significantly impacting results, as long as total calories are on target.
Last updated: December 2025 | Reviewed annually for accuracy
Expert Reviewed — This calculator is reviewed by our team of financial experts and updated regularly with the latest UK tax rates and regulations. Last verified: January 2026.
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