Macro Split Calculator
Enter your daily calories and goal, and get your exact protein, carbs and fat targets in grams — plus a per-meal split.
Used to set protein from your body weight. If empty, a standard estimate is used.
Your daily macro targets
—
Protein (g)
— kcal
—
Carbs (g)
— kcal
—
Fat (g)
— kcal
Calorie breakdown
—
Per-meal split
| Meal | Protein (g) | Carbs (g) | Fat (g) |
|---|
Copied to clipboard.
How to use
- Enter your target daily calories (use a calorie needs calculator if you do not know them yet).
- Pick your goal — protein per kg is set higher for muscle building and fat loss than for maintenance.
- Optionally add your body weight in kg for more accurate protein targets.
- Choose how many meals you eat per day, then click Calculate My Macros.
- Use Copy Summary to save or share your plan.
Protein has 4 kcal per gram, carbs have 4 kcal per gram and fat has 9 kcal per gram. Fat is set at 25% of calories (15% for keto), carbs fill the rest. This is general nutrition guidance, not medical advice.