Macro Split Calculator
Break down your daily calorie goal into protein, carbohydrate, and fat gram targets based on your diet approach.
About this calculator
This calculator converts a daily calorie goal into gram targets for protein, carbohydrates, and fat. Select a preset diet approach or enter a custom percentage split — the three percentages must total 100%. Protein and carbohydrates each provide 4 calories per gram; fat provides 9 calories per gram. The preset splits are Balanced (30/40/30), High Protein for muscle building (40/30/30), Low Carb (30/20/50), and Keto (25/5/70).
Field explanations
- Daily calorie goal
- Your total target calories for the day. Use a calorie calculator (like TDEE) to determine this number if you're unsure.
- Diet goal
- Preset splits tuned for common goals, or Custom to enter your own protein / carbs / fat percentages.
- Protein % / Carbs % / Fat %
- Only shown when Custom is selected. The three values must sum to exactly 100.