Macro Calculator
Split a daily calorie target into protein, carb and fat grams for your goal.
What is the Macro Calculator?
Once you know your daily calorie target, "macros" (protein, carbohydrates and fat) determine what that target is actually made of. This tool splits your calories into grams of each, using ratios commonly recommended for three common goals.
The splits used
- Maintenance: 30% protein / 30% fat / 40% carbs — a balanced split for steady weight.
- Fat loss (cutting): 40% protein / 30% fat / 30% carbs — higher protein helps preserve muscle while eating at a deficit.
- Muscle gain (bulking): 30% protein / 20% fat / 50% carbs — more carbs to fuel harder training on a calorie surplus.
Grams are calculated using 4 calories per gram of protein and carbohydrate, and 9 calories per gram of fat.
How to use it
- Enter your daily calorie target (from a TDEE calculator, a coach, or your own tracking).
- Choose the goal that matches your current training phase.
- Use the resulting grams as targets in a food-tracking app.
These are reasonable starting-point ratios, not the only correct split — individual protein needs in particular vary with training experience, body composition and how aggressive your calorie deficit or surplus is, so adjust from here based on how your body responds over a few weeks.
Want the "why" behind this tool? Read Why Macro Splits Change With Your Goal, Not Just Your Calorie Target.