Macro Calculator
Split your calorie target into protein, carbs and fat grams.
How to use this tool
- Enter a daily calorie target (or use the calorie calculator first).
- Set your protein, carb and fat percentages.
- See grams for each macro.
How it works
Each percentage is applied to the calorie total, then divided by that macro's kcal-per-gram (4/4/9).
Tips
- Prioritize protein — it drives recovery and satiety.
- Adjust the split monthly based on results, not daily.
Limitations
Percentages must sum to 100; splits are preferences, not prescriptions.
Frequently asked questions
How are grams computed from calories?
Protein and carbs are 4 kcal/g; fat is 9 kcal/g. Grams = (calorie share) / (kcal per gram).
What split should I use?
A common balanced split is 30% protein, 40% carbs, 30% fat. Adjust protein up for muscle goals.
Do I need the calorie calculator?
It helps — start with a calorie target, then split it here.