Macro Split Calculator
Turn a calorie target into grams of protein, carbs, and fat.
Goal / ratio preset
Protein (30%)
165 g
Carbs (40%)
220 g
Fat (30%)
73 g
What is this tool?
Macronutrient splits allocate calories across protein, carbohydrate, and fat. Presets offer common cut/maintain/bulk starting points; custom mode lets you set your own percentages. Grams use Atwater general factors (protein 4, carbs 4, fat 9 kcal/g).
How to use it
- Enter daily calories and pick a goal preset or custom ratios.
- If custom, ensure protein + carbs + fat = 100%.
- Read gram targets for each macro.
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