Macro split calculator
This anchors protein to your bodyweight first, then fills carbohydrate and fat to the Acceptable Macronutrient Distribution Ranges from the Australian nutrient reference values. It is a deterministic fill rather than an optimiser: the same inputs always give the same grams.
Fibre is here as a fourth number, not an afterthought. Every macro figure in Platify carries fibre alongside the other three, because a fibre target that only appears when someone goes looking for it is a target nobody hits.
If your energy figure is too low to satisfy protein and both range floors at once, the fill says so rather than quietly returning numbers that do not add up.
The equation carries a different constant for each. 'Prefer not to say' takes the midpoint.
Centimetres.
Kilograms.
Kilocalories. The daily energy needs calculator gives you this figure.
- Protein
- 135 g
- Carbohydrate
- 270 g
- Fat
- 65 g
- Fibre
- 31 g
- Suggested meals
- 4
The suggested meal count is a convenience, not a recommendation from any of the sources above. Eating the same daily totals across three meals or five is a preference.
Where these numbers come from
NHMRC Nutrient Reference Values for Australia and New Zealand, Acceptable Macronutrient Distribution Ranges: carbohydrate 45 to 65 percent and fat 20 to 35 percent of total energy. Protein per kilogram follows the ISSN Position Stand (Jager et al. 2017, PMC5477153); fibre follows the Australian Dietary Guidelines at 14 g per 1000 kcal.