Macronutrient calculator
Calculate daily macronutrient targets in grams from a calorie goal. Choose from preset splits or set custom percentages.
- Free, no sign-up
- No data stored
- Reviewed 2026-01-15
Your details
Results
- Carbs
- 220 g
- Protein
- 165 g
- Fat
- 73 g
- Protein per kg
- 4.85 g/kg
- Fibre target
- 31 g
880 kcal
660 kcal
660 kcal
Protein target note
Fibre note
- Carbs880 kcal · 40.0%
- Protein660 kcal · 30.0%
- Fat660 kcal · 30.0%
Per meal table
| Meal | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Meal 1 | 733 kcal | 73 g | 55 g | 24 g |
| Meal 2 | 733 kcal | 73 g | 55 g | 24 g |
| Meal 3 | 733 kcal | 73 g | 55 g | 24 g |
Splits table
| Split | Carbs | Protein | Fat |
|---|---|---|---|
| Split balanced | 220 g | 165 g | 73 g |
| Split low carb | 138 g | 193 g | 98 g |
| Split high carb | 303 g | 138 g | 49 g |
| Split keto | 28 g | 165 g | 159 g |
| Split high protein | 193 g | 220 g | 61 g |
| Split zone | 220 g | 165 g | 73 g |
About the Macro Calculator
Convert a daily calorie target into grams of protein, carbohydrate and fat. Choose a preset split (balanced, low-carb, high-protein, ketogenic) or enter custom percentages.
The tool also shows per-meal breakdown if you enter the number of meals per day, and grams per kg of body weight for protein.
How to use the Macro Calculator
- Enter your daily calorie target.
- Choose a macro split preset or set custom percentages.
- Enter your weight for per-kg protein calculation.
- Set number of meals for a per-meal breakdown.
- View grams and calories for each macro.
Frequently asked questions
What split should I use?
A balanced split (40/30/30 carbs/protein/fat) works for most. If strength training, increase protein to 30–35%. For keto, use 5–10% carbs, 20–25% protein, 65–75% fat.
How much protein per kg body weight?
General fitness: 1.2–1.6 g/kg. Strength athletes: 1.6–2.2 g/kg. The calculator shows where your split falls.
Do calories need to be exact?
No. Treat them as targets with ±10% flexibility day to day. Consistency over weeks matters more than daily precision.