Macro Calculator
Calories decide whether your weight moves; macros decide what that weight is made of and whether you can stick to the plan. Enter your calorie target to get your split.
How to use this calculator
- Start from your calorie target: TDEE minus 250–500 for fat loss, plus 250–500 for gaining.
- Pick a split — balanced suits most people; high-protein helps when dieting or building; low-carb helps if you prefer fats.
- Choose how many meals you actually eat, and use the per-meal numbers as portioning guides.
How macro splits work
Every gram of protein and carbohydrate carries roughly 4 kcal; fat carries 9. Once a split is chosen, the grams follow directly:
grams = daily kcal × percentage ÷ kcal-per-gram (4 / 4 / 9)| Plan | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | Most people, general fitness |
| High-protein | 40% | 30% | 30% | Muscle gain, appetite control while cutting |
| Low-carb | 30% | 20% | 50% | Fat loss, blood-sugar management, fat lovers |
Frequently asked questions
Do macros matter if my calories are already right?
Total calories drive weight change; protein decides how much of that change is muscle. Beyond adequate protein, the carb–fat split is mostly about energy and adherence.
Which split should I choose to lose fat?
Whichever you can sustain. Higher-protein splits (35–40%) tend to control hunger best while dieting; low-carb works well for people who prefer bigger, fattier meals.
Can I change my split later?
Yes — adjust every 4–6 weeks or whenever adherence slips. Keep calories and protein stable while you shuffle carbs and fat.
How should I split macros across meals?
Total daily intake dominates results. A useful heuristic is at least 0.4 g protein per kg of body weight per meal, spread across 3–5 feedings.