Macronutrient (Macro) Split Calculator
Enter your daily calorie target and desired protein, carb and fat percentages to calculate grams of each macronutrient.
Macronutrient (Macro) Split Calculator
Calculate daily protein, carbohydrate and fat targets in grams from your calorie goal and macro percentages.
Once you know your daily calorie target, splitting it into macronutrients means deciding what percentage comes from protein, carbohydrates and fat, then converting those percentages into grams — protein and carbs provide about 4 calories per gram, and fat about 9.
Example
- With the default values shown above, this calculator returns: Protein ≈ 150; Carbohydrates ≈ 200; Fat ≈ 67.
Frequently Asked Questions
Why do protein and carbs use 4 calories per gram but fat uses 9?
These are standard, widely used energy conversion factors (Atwater values) reflecting the average energy each macronutrient provides per gram.
What macro split should I use?
It depends on your goals and preferences — a common general starting point is roughly 30% protein, 40% carbohydrate and 30% fat, but many balanced splits work depending on activity level and personal preference.