Macros
Simple nutrition. No fads. No shame. A calm, honest approach to protein, carbs, fats and calories, built to support training, recovery and the days when progress feels slow.
DTA Macro Calculator
Weight • Waist • Body Fat • Resting Heart Rate
Everything stays in your browser.
Calculate it · Match it · Eat it · Adjust it
The basics
Macros don't need to be complicated. "Macros" is short for macronutrients — the nutrients your body needs in relatively large amounts to provide energy, support recovery, maintain normal function and help you work towards your health, fitness and body-composition goals.
There are three main macros:
Protein · Carbohydrates · Fat
Your individual balance of these, together with your overall calorie intake, can be calculated around your body, activity level and goal. Whether you want to lose body fat, maintain your weight or build muscle, understanding your macros gives you a measurable daily target rather than simply guessing what and how much you should eat.
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Explore
The wheel rotates on its own. Hover or tap to steady it, then click a macro to drop straight into its explanation below. Prefer to read it top-to-bottom? Scroll on.
Choose your explanation
Keep it simple
Think of your daily macros as your food budget. DTA works out approximately how much food energy your body needs each day and then divides that allowance between protein, carbohydrates and fat.
Protein
Protein helps your body maintain, repair and build muscle.
Examples
If building or maintaining muscle is part of your goal, getting enough protein is particularly important.
Carbohydrates
Carbohydrates are one of your body's main sources of energy. They help fuel training, walking, work, sport and everyday activity.
Examples
Carbohydrates aren't automatically something you need to avoid. The amount you eat matters.
Fat
Dietary fat is an important part of a balanced diet and supports a number of normal functions within the body.
Examples
Fat isn't the enemy. The key is getting the right amount for your overall calorie target.
The maths
Instead of expecting you to work all of this out yourself, the DTA Macro Calculator does the maths for you. You tell us your age, height, weight, activity level and goal. DTA then gives you a daily target for calories, protein, carbohydrates and fat.
Example daily target
Key message
You don't have to hit every number perfectly every single day. What matters is consistency over time.
If your calorie and macro targets are appropriate for your goal and you follow your plan consistently — alongside suitable activity, training, sleep and recovery — you should be able to measure whether you are moving in the right direction.
The DTA philosophy
Establish where you are now.
Follow the plan and measure what happens.
If the results aren't moving in the direction you want, make changes based on the evidence.
Your turn
Consistency gives you the data. DTA helps you make the adjustment.
Note
DTA Macros provides general nutrition guidance to support training and resilience. It is not medical advice, dietetic advice, or a treatment plan. If you have a medical condition, allergy, eating disorder history or any specific dietary requirement, please consult a qualified professional before changing how you eat.
Be first
Macros guidance launches alongside the DTA personal training programme.
