Your Personalised Macro Calculator

Find your perfect macro balance to achieve your fitness and nutrition goals. Powered by science, tailored for you.

Welcome to the Fishlock Fit Macro Calculator

Achieving your fitness and health goals starts with understanding the fuel your body needs. Whether you’re striving to lose fat, gain muscle, or maintain a balanced lifestyle, tracking macronutrients (carbohydrates, proteins, and fats) can be the key to unlocking your potential.

What Are Macronutrients?

Macronutrients, or "macros," are the nutrients your body needs in large amounts to provide energy and support daily functions:

  • Carbohydrates: Your body’s primary energy source. Found in foods like potatoes, rice, fruits, and vegetables, carbs fuel your workouts and keep your brain sharp.

  • Proteins: Essential for muscle repair, growth, and overall tissue health. Lean meats, fish, eggs, and plant-based options like lentils are great sources.

  • Fats: Vital for hormone production, brain health, and long-term energy. Healthy fats are found in foods like avocados, nuts, seeds, and olive oil.

Each macro serves a purpose, and the right balance depends on your specific goals and lifestyle.

Why Tracking Macros Works

Tracking macros shifts the focus from restrictive eating to strategic fueling. 

  • Learn what your body needs to thrive.

  • Provide the energy and recovery support your body craves.

  • Ditch quick fixes and adopt a tailored, science-backed approach to nutrition.

The Fishlock Fit Difference

As a Sports and exercise Scientist, I’ve spent years helping clients tailor their macros to meet their performance and body composition goals. I’ve seen firsthand how understanding macros can transform lives—not just in the gym but in overall well-being.

Here’s how I can help you take it further:

  • Personalised Coaching: Need help determining the best macro split for your goals? Let me design a custom plan.

  • Sustainable Strategies: No crash diets or cookie-cutter plans—just realistic steps for long-term success.

  • Ongoing Support: With Fishlock Fit, you’re not just getting a calculator; you’re getting a partner in your health journey.

Macro Calculator

Estimate your daily calorie needs and get a detailed macro breakdown tailored to your diet preferences.

Understanding your macronutrients—proteins, fats, and carbohydrates—can unlock the door to better health, improved energy, and optimal body composition. Knowing your unique macro breakdown is essential, whether you’re striving to lose weight, build muscle, or maintain your current physique. This calculator makes it easy. The Mifflin-St Jeor equation factors in your age, weight, activity level, and goals to provide an accurate and actionable plan.

Why Knowing Your Macros Is the Key to Success

 FAQs

 

  • The calculations are based on well-established equations and provide a close estimate. For more accuracy, consult a professional.

  • Simply recalculate your macros using the tool based on your updated goals.

  • Use apps like MyFitnessPal to log your meals and monitor your intake.

  • Absolutely! Macro tracking isn’t about restriction—it’s about balance. You can enjoy treats as long as they fit into your daily macro targets.

  • Results show in your energy levels, performance, and progress toward your goals. If something feels off, adjusting your macro split might help.

  • No, but consistency is key. Tracking helps build awareness and ensures you’re fueling your body correctly, especially at the start.

Your Next Steps

  1. Use the Macro Calculator above to start tailoring your plan today.

  2. Check out my blog for actionable tips on meal prep, supplements, and achieving your goals.

  3. Reach out for personalised advice—I’d love to help you turn this knowledge into results.