Macro calculator.
Split your daily calories into grams of protein, carbs, and fat.
Your daily calorie target
Custom split (must total 100%)
Total: 100% ✓
Daily macros, in grams
Per meal (4 meals / day)
How this calculator works
Each macronutrient carries a fixed energy value: protein and carbs are 4 kcal per gram, fat is 9. The calculator takes your daily calorie target, applies the percentage split you choose, and converts each share into grams.
protein (g) = kcal × protein % / 4
fat (g) = kcal × fat % / 9
The per-meal row simply divides each daily total by four, a useful sanity check when you sit down to plan plates rather than spreadsheets.
Choosing a split
Balanced (40% carbs / 30% protein / 30% fat) suits most general training. High-protein (30/40/30) supports a cut, where protein protects muscle in a deficit. Low-carb (20/30/50) and keto (5/30/65) shift energy toward fat for people who prefer eating that way. None of them is magic: total calories still decide the direction of the scale, the split decides how the days feel.
Edit any percentage box and the preset switches to a custom split. The three numbers must total exactly 100% before grams are calculated.
No calorie target yet? Start with the TDEE calculator, or go one layer deeper with the BMR calculator.
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