🍽️ Macro Calculator

Split your calories into protein, carbs and fats.

How it works

Protein and carbohydrate provide about 4 kcal per gram; fat about 9 kcal per gram.
Enter your daily calorie target and preferred percentages for protein, carbs and fat (ideally adding to 100%).
We convert that split into daily grams so you can plan meals or an app target.

Common questions

What is a good starting split?

Many adults start near 30% protein, 40% carbs and 30% fat, then adjust for training, preference or clinical advice.

Do percentages have to equal 100%?

Yes for a clear plan. We warn you if they do not add up so you can correct them.