Macronutrient (Macro) Calculator
Macronutrient (Macro) Calculator
Once you know your daily calorie target (see our TDEE Calculator), the next step in structured nutrition planning is deciding how those calories are split across protein, carbohydrates, and fat. Each gram of protein and carbohydrate provides 4 calories, while each gram of fat provides 9 — this calculator applies those conversion factors to your chosen percentage split.
A common starting split is 30% protein / 40% carbs / 30% fat, though ratios are commonly adjusted for specific goals — higher protein for muscle preservation during a cut, higher carbs for endurance training, or higher fat for ketogenic approaches.
- Standard Conversion Factors: 4 kcal/g for protein and carbs, 9 kcal/g for fat — the basis of all macro calculations.
- Fully Customizable Split: Adjust the three percentages to match your specific diet approach (balanced, high-protein, low-carb, etc.).
- Pairs with TDEE: Use our TDEE Calculator first to get your daily calorie target, then split it here.
What macro split should I use?
30/40/30 (protein/carbs/fat) is a reasonable general starting point; higher protein (35-40%) is often recommended during a calorie deficit to preserve muscle mass.
Do the percentages need to add up to 100?
Yes — for the grams to correctly reflect your total daily calories, protein_pct + carbs_pct + fat_pct should sum to 100.
Macronutrient (Macro) Calculator
Once you know your daily calorie target (see our TDEE Calculator), the next step in structured nutrition planning is deciding how those calories are split across protein, carbohydrates, and fat. Each gram of protein and carbohydrate provides 4 calories, while each gram of fat provides 9 — this calculator applies those conversion factors to your chosen percentage split.
A common starting split is 30% protein / 40% carbs / 30% fat, though ratios are commonly adjusted for specific goals — higher protein for muscle preservation during a cut, higher carbs for endurance training, or higher fat for ketogenic approaches.
- Standard Conversion Factors: 4 kcal/g for protein and carbs, 9 kcal/g for fat — the basis of all macro calculations.
- Fully Customizable Split: Adjust the three percentages to match your specific diet approach (balanced, high-protein, low-carb, etc.).
- Pairs with TDEE: Use our TDEE Calculator first to get your daily calorie target, then split it here.
What macro split should I use?
30/40/30 (protein/carbs/fat) is a reasonable general starting point; higher protein (35-40%) is often recommended during a calorie deficit to preserve muscle mass.
Do the percentages need to add up to 100?
Yes — for the grams to correctly reflect your total daily calories, protein_pct + carbs_pct + fat_pct should sum to 100.