Macro Calculator
Break calories into protein, carbs, and fats.
Macro splits
Goal-friendly
Grams + calories
Macro balance
Macronutrient ratios shape energy levels and training support. Choose a split that matches your goals and preferences.
Assumptions
Macros are calculated as fixed percentages of calories (4 kcal per gram for protein/carbs and 9 kcal per gram for fat).
Prioritize protein
Adequate protein supports muscle retention and satiety. Start with protein, then allocate fats and carbs.