Macro Calculator
Split your daily calories into protein, carbohydrates and fat — enter your calorie target and pick a split that matches your goal, and get each macro in grams instantly. Simple planning for training, dieting or maintenance.
Enter your details above and the result will appear here.
How to use
- Enter your daily calorie target.
- Choose the split closest to your goal.
- Your daily grams for each macro appear instantly.
Note
Grams use 4 kcal per gram for protein and carbohydrate and 9 kcal per gram for fat. Percentage splits are starting points — total calories and protein adequacy matter more than hitting an exact split. Estimate only — not medical advice.