Macro Calculator
Protein, fat and carb split for your diet style.
How to Use
- Enter your daily calorie target.
- Choose a diet style.
- See your protein, fat and carb grams and calories.
Calculation Method
Each diet style assigns a percentage of calories to protein, fat and carbs. Grams = (calories × percentage) ÷ kcal-per-gram, where protein and carbs are 4 kcal/g and fat is 9 kcal/g.
Styles: Balanced 30/30/40 · High-protein 40/30/30 · Low-carb 35/40/25 · Keto 25/70/5 (P/F/C).
Source: Standard Atwater factors (protein/carb 4 kcal/g, fat 9 kcal/g)
Examples
P 165 g · F 73 g · C 220 g
P 125 g · F 156 g · C 25 g
Frequently Asked Questions
For muscle building, roughly 1.6–2.2 g per kg of body weight per day is well supported by research.
The best split is the one you can adhere to. Total calories drive weight change; macros shape body composition and satiety.
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Health & Fitness Disclaimer
The health and fitness calculations provided are estimates only and should not replace professional medical advice. Individual health needs vary based on medical conditions, medications, personal goals and activity level. Consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine. Not medical advice.
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Last updated: May 24, 2026