Daily macros from calories and goal — protein, carbs and fat in grams and percent.
Don't know it? Use the TDEE calculator first, then bring the number back here.
Splits are shown as protein / carbs / fat percentages. Protein and carbs carry 4 kcal per gram, fat carries 9 kcal per gram.
General nutrition information only, not medical advice. Very low-calorie targets (under ~1,200 kcal for most adults) should not be followed without professional guidance.
How to use this tool
Enter your maintenance calories — from the TDEE calculator if you do not know them yet.
Losing weight subtracts 500 kcal, gaining adds 500 kcal, maintaining keeps your number.
Balanced 30/40/30, low-carb 30/20/50 or high-protein 40/30/30 — the grams and percentages for all three macros update instantly, so you can compare splits before committing.
Copy your split into your food-tracking app, or share it with a training partner.
Formula & worked example
Worked example: 2500 kcal, maintain, balanced preset (30% protein / 40% carbs / 30% fat). Protein: 2500 × 0.30 ÷ 4 = 187.5 g. Carbs: 2500 × 0.40 ÷ 4 = 250 g. Fat: 2500 × 0.30 ÷ 9 = 83.3 g. The three add back to 750 + 1000 + 750 = 2500 kcal. Same calories on low-carb (30/20/50): protein 187.5 g, carbs 125 g, fat 138.9 g. Losing weight on balanced: target drops to 2000 kcal, giving protein 150 g, carbs 200 g, fat 66.7 g.
Limitations — read this before you rely on it
Macro splits are general nutrition guidance, not a personalised diet plan. The ±500 kcal goal adjustment is a rule of thumb — real loss and gain rates vary with activity, sleep, hormones and adherence, and targets under ~1,200 kcal a day are rarely appropriate without supervision. Low-carb presets are not ketogenic (true keto needs under ~50 g carbs) and are not suitable for everyone — people with diabetes, kidney disease, pregnancy or eating disorders should get professional advice before changing their diet.
Frequently asked questions
Macros are the three calorie-bearing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). A macro split says what share of your calories comes from each — for example 30/40/30 means 30% protein, 40% carbs, 30% fat. This macro calculator turns your calories and a split into grams you can actually track in a food app.
Start from your maintenance calories (the TDEE calculator finds them), pick your goal — lose (−500 kcal), maintain or gain (+500 kcal) — then pick a preset. Balanced 30/40/30 suits most people; low-carb 30/20/50 suits people who prefer fats over starch; high-protein 40/30/30 suits muscle building and fat loss. The calculator does the gram maths for you.
For most people, no — total calories and protein matter far more than the exact carb/fat ratio. Studies find similar fat loss across splits when calories and protein match. Pick the split you can actually stick to: a 'perfect' low-carb plan you abandon beats nothing, and a balanced plan you follow beats it.
Yes — use the Protein Calculator for a g/kg target (e.g. 128–160 g for an 80 kg moderately active person building muscle), then set your other macros around it. If the macro calculator's protein grams land below your protein target, switch to the high-protein preset or raise protein manually and trim carbs.
Hit protein first every day, then fill the rest flexibly — daily averages matter more than hitting every gram exactly. Weigh food for a week or two to calibrate your eye, then you can estimate most meals. Fibre (25–35 g/day) and food quality matter too; macros alone do not make a diet healthy.