Macro Split Calculator

Turning a calorie target into exact grams of protein, fat, and carbohydrate is what makes a diet actionable, and that conversion is the job of this tool. Whatever you're after, building muscle, dropping fat, or sharpening athletic output, the right macronutrient split keeps your eating aligned with the goal. The breakdown adapts to the approach you pick rather than forcing one formula on everyone.

Every result comes from a percentage split applied to your daily calorie total. A 'Balanced' plan, for example, sends 30% of calories to protein, 30% to fat, and 40% to carbohydrates. 'Low Carb' uses 30% protein, 40% fat and 30% carbohydrates, 'Keto' flips the priority toward fat (75%) and protein (20%) while holding carbs to 5%, and 'High Protein' raises protein to 35% with fat at 25% and carbs at 40%. 'Custom' lets you type your own three percentages, and the per-meal lines divide each total by the 3, 4 or 5 meals you choose. Since protein and carbohydrate each yield 4 calories per gram and fat yields 9, those percentages convert cleanly into grams.

These numbers are a launch point, not a fixed prescription, and the right targets shift with your activity, metabolism, and any health conditions in play. Macros tend to grab all the attention, but vitamins and minerals deserve the same care, so choose foods that cover your micronutrient needs too. When you have underlying health concerns or are overhauling your diet, a registered dietitian or physician can tailor the plan to you.