Macro Split Calculator
Turn your daily calorie target into grams of protein, carbs and fat using a diet style — balanced, low-carb, high-protein or keto — with a visual macro breakdown.
Macro Split
Not sure? Use the TDEE Calculator first
Balanced
30% P · 40% C · 30% F
Low-Carb
40% P · 25% C · 35% F
High-Protein
40% P · 40% C · 20% F
Keto
25% P · 5% C · 70% F
Daily Macros
165g P · 220g C · 73g F
Balanced split at 2,200 kcal
Protein (30%)
165 g
Carbs (40%)
220 g
Fat (30%)
73 g
How It Works
Macronutrients — protein, carbohydrates and fat — are where your calories come from, and splitting your daily calorie target into grams of each is the foundation of any nutrition plan. The conversion uses the energy density of each macro: protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. So to find grams, you take the share of calories assigned to a macro and divide by its calories-per-gram. Different diet styles use different splits: a balanced diet might be 30% protein / 40% carbs / 30% fat, low-carb shifts calories from carbs to protein and fat, high-protein raises protein for muscle retention, and keto pushes fat very high with minimal carbs. This calculator lets you enter your daily calories (use the TDEE calculator if you are unsure) and pick a diet style, then shows the exact grams of protein, carbs and fat to aim for each day, with a visual breakdown of how your calories are distributed.
Formula
Grams = (calories × macro %) ÷ calories-per-gram. Protein & carbs = 4 kcal/g; fat = 9 kcal/g.
Frequently Asked Questions
How many calories are in each macronutrient?
Protein and carbohydrates each provide 4 calories per gram; fat provides 9 calories per gram. Alcohol, though not a macro plan target, provides 7 kcal/g. This is why fat-heavy foods are more calorie-dense.
What is a good macro split?
It depends on your goal. A balanced 30/40/30 (protein/carbs/fat) suits most people; higher protein (40%+) helps preserve muscle when cutting; keto uses very high fat (~70%) with minimal carbs. There is no single best split — pick one that fits your goals and preferences.
How much protein should I eat?
A common guideline for active individuals is around 1.6-2.2 g of protein per kg of body weight. The percentage-based split here is a starting point; you can cross-check the gram total against your body weight.
How do I find my daily calorie target?
Use the TDEE calculator to find your maintenance calories, then adjust for your goal (a deficit to lose, a surplus to gain). Enter that number here to get your macro grams.
Do I need to hit my macros exactly?
Close is good enough for most people — aim to be within a reasonable range daily. Protein is the most important to hit consistently; carbs and fat can flex around your preferences as long as total calories are on target.