Macro Calculator
Split any daily calorie target into protein, carb and fat grams — with a split you can adjust to your goal.
Macro Calculator
Turn a daily calorie target into protein, carb and fat grams.
Protein (4 kcal/g) builds and protects tissue, carbs (4 kcal/g) fuel training and daily life, and fat (9 kcal/g) supports hormones and satiety. This tool converts your percentage split into grams: calories × share ÷ energy density.
Start from the Calorie Calculator, check protein on the Protein Calculator, and learn the foundations on Nutrition.
Grams = calories × share ÷ energy density (protein 4, carbs 4, fat 9 kcal/g)
Percentages always sum to 100; protein and fiber drive fullness first.
≈ ≈ 165g protein · 220g carbs · 73g fat
A balanced start is 30% protein, 40% carbs, 30% fat. Raise protein while dieting or building muscle; raise carbs for endurance training.
Build each meal around protein and fiber first, then fill remaining calories with carbs and fats you enjoy. Consistency beats exact percentages.
Estimate maintenance with our Calorie Calculator, then split the result here into macros.
Important
This calculator provides an estimate for general informational purposes. Results may vary depending on individual circumstances. It is not a diagnosis or a substitute for professional medical or nutritional advice.
Health DisclaimerCalculation method: Your calorie target is split by percentage, then each share is converted to grams using standard energy densities (4/4/9 kcal per gram of protein, carbohydrate and fat).
