Macro split calculator
Protein, carbs and fat grams for a calorie target.
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How it's calculated
Each macronutrient supplies a fixed number of calories per gram: 4 for protein, 4 for carbohydrate, 9 for fat. Take the share of your daily calories you want from each, divide by the calories per gram, and you have the grams to aim for. The percentages should total 100; the last result checks that. Protein per meal spreads the day’s protein evenly, which is how it is used best.
What macro split should I use?
Dietary guidelines allow 10–35% protein, 45–65% carbs and 20–35% fat, which is wide. A simple default is 30 / 40 / 30. Push protein toward 35–40% when losing weight or lifting, carbs toward 50–60% for endurance training, and fat up (with carbs down) for a low-carb approach. Keep fat above about 20% for hormones and vitamins.
How much protein do I need?
The minimum is 0.8 g per kilogram of body weight; active people and anyone dieting do better at 1.6–2.2 g per kg (0.7–1 g per lb). For a 160 lb person that is 115–160 g a day. If the percentage gives you less, raise it.
Does the split matter more than the calories?
No. Total calories decide whether weight goes up or down; the split decides how you feel doing it and how much muscle you keep. Get the calories right first, then protein, then let carbs and fat fall where your preference and training put them.
Results are estimates for informational purposes only and are not financial, medical or legal advice.