Your macro split by calories
Protein and carbs supply 4 kcal per gram; fat supplies 9. Updates as you change inputs.
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Diet & Nutrition
Macro Calculator
Turn your daily calories into protein, carbohydrate, and fat targets in grams, tuned to your goal and preferred diet split.
Daily calorie target
2,100 kcal
158 g
Protein
210 g
Carbs
70 g
Fat
How it works
The calculator estimates your maintenance calories (TDEE) from the Mifflin-St Jeor BMR and your activity level, then applies your goal adjustment. Those calories are divided among the three macronutrients according to your chosen split and converted to grams.
Protein g = calories × P% ÷ 4
Carbs g = calories × C% ÷ 4
Fat g = calories × F% ÷ 9
Carbs g = calories × C% ÷ 4
Fat g = calories × F% ÷ 9
- Protein around 1.6–2.2 g/kg supports muscle, especially in a calorie deficit.
- Fat should not usually fall below about 0.5 g/kg for hormone health.
- Carbohydrates fuel training, so raise them on harder training days.
Frequently asked questions
Do I need to hit my macros exactly?
No. Being within about 5–10 g of each target daily is plenty precise for results. Consistency over weeks matters more than any single day.
Which split is best?
The best split is one you can stick to. Higher protein helps most people; beyond that, carb and fat ratios are largely personal preference.