Macros (macronutrients) are the three nutrients that supply calories: protein and carbs at 4 kcal per gram, fat at 9. Hitting a macro split means eating set amounts of each, not just a calorie total.

Which macro split should I pick?

Balanced (30/40/30) suits most people. High-protein helps when building or keeping muscle in a deficit. Low-carb and keto shift fuel toward fat — useful for some, not required for fat loss, which ultimately comes down to total calories.

How much protein do I need?

A common range is 1.6–2.2 g per kg of bodyweight, higher when dieting or training hard. This tool sets protein as a share of calories — if you train seriously, check the gram number lands in that range and adjust the split.

Is this medical advice?

No. These are general starting points, not medical or clinical advice. If you have a medical condition or any history of disordered eating, talk to a doctor or qualified professional before tracking macros.

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Macro Calculator

Turn a daily calorie target into grams of protein, carbs, and fat. Choose a split — balanced, high-protein, low-carb, or keto — and see exactly what to aim for each day.

Daily calorie target (kcal)

Not sure? Find it with the TDEE calculator.

Macro split

How macros work

Every calorie comes from protein, carbs, or fat. Protein and carbs give 4 kcal per gram; fat gives 9. A macro split slices your daily calories into a share of each, then converts to grams. Total calories drive weight change; the split shapes how you feel, perform, and hold onto muscle while you get there.

Macro splits at a glance

Split	Protein / Carbs / Fat	Best for
Balanced	30 / 40 / 30	Most people, most of the time
High protein	40 / 35 / 25	Keeping muscle while in a deficit
Low carb	35 / 20 / 45	People who feel steadier on less carbohydrate
Keto	25 / 5 / 70	Ketogenic diets — carbs kept under ~30 g/day

Percentages are shares of total calories, not grams. Fat carries 9 kcal/g, so a high-fat split always looks smaller in grams.

Calories per gram

Macronutrient	kcal per gram	100 g provides
Protein	4	400 kcal
Carbohydrate	4	400 kcal
Fat	9	900 kcal
Alcohol	7	700 kcal

Protein target by body weight

Situation	Protein per kg	Example at 70 kg
Sedentary, maintaining	0.8–1.2 g	56–84 g/day
Training, maintaining	1.4–1.8 g	98–126 g/day
In a deficit, keeping muscle	1.6–2.2 g	112–154 g/day
Building muscle	1.6–2.2 g	112–154 g/day

Cross-check the gram number this calculator gives you against this range — if a split puts protein below it, shift a few percent from carbs.

A worked example

Target 2,000 kcal on a balanced 30/40/30 split. Protein = 2,000×0.30 ÷ 4 = 150 g. Carbs = 2,000×0.40 ÷ 4 = 200 g. Fat = 2,000×0.30 ÷ 9 = 67 g. At 70 kg body weight that is 2.1 g protein per kg — at the top of the useful range, which is a good place to be while dieting.

Questions

What are macros?: Macros (macronutrients) are the three nutrients that supply calories: protein and carbs at 4 kcal per gram, fat at 9. Hitting a macro split means eating set amounts of each, not just a calorie total.
Which macro split should I pick?: Balanced (30/40/30) suits most people. High-protein helps when building or keeping muscle in a deficit. Low-carb and keto shift fuel toward fat — useful for some, not required for fat loss, which ultimately comes down to total calories.
How much protein do I need?: A common range is 1.6–2.2 g per kg of bodyweight, higher when dieting or training hard. This tool sets protein as a share of calories — if you train seriously, check the gram number lands in that range and adjust the split.
Is this medical advice?: No. These are general starting points, not medical or clinical advice. If you have a medical condition or any history of disordered eating, talk to a doctor or qualified professional before tracking macros.

Related calculators

This calculator gives general fitness estimates, not medical advice. If you have any history of disordered eating, please don’t use a macro tool — talk to a doctor or qualified professional about what’s right for you.