Macro Calculator
Split your daily calories into protein, carbs and fat grams for your goal.
Turn a daily calorie target into grams of protein, carbohydrate and fat for your goal. Protein and carbs provide 4 calories per gram and fat provides 9, so a macro split is just deciding what share of your calories comes from each, then converting to grams. Choose a split — balanced, low-carb, high-protein or keto — and the tool does the maths.
Whatever split you pick, prioritise protein: it is the most filling macro and protects muscle when losing fat.
Frequently asked questions
What are macros?
The three macronutrients — protein, carbohydrate and fat. Macros describe what your calories are made of, which affects hunger and body composition.
How do I calculate my macros?
Start with your daily calorie target (use a TDEE calculator), then choose a split; the tool converts the percentages into grams.
Which macro split is best?
The one you can stick to. Balanced (30/40/30) suits most people; high-protein helps preserve muscle when cutting.
How much protein do I need?
A common target is about 1.6–2.2 g per kg of bodyweight. Check that your chosen split lands you in that range.