Macro Split Calculator

Split daily calories into protein, carbs, and fat grams by ratio.

Free macro split calculator that converts any daily calorie target into grams of protein, carbs, and fat. Choose from six popular presets — balanced (30/40/30), high protein, low carb, keto, endurance, and lean bulk — or enter a fully custom percentage split. Shows each macro in grams and calories with colour-coded cards. Includes a rust medical disclaimer banner.

Macro Split Calculator

Protein, carbs, and fat in grams from your daily calories

Daily Calories

kcal

Preset Split

Your Macros

Protein

—

Carbs

—

Fat

—

Split—

Calories check—

The macro split calculator converts your daily calorie target into grams of protein, carbs, and fat. Choose from popular presets — balanced, high protein, low carb, keto, endurance, or lean bulk — or enter a custom percentage split. See each macro in both grams and calories.

How to Calculate Macros

Decide what percentage of your calories should come from each macronutrient, then convert to grams using the caloric values: protein = 4 kcal/g, carbs = 4 kcal/g, fat = 9 kcal/g. The calculator does this instantly for any calorie target.

Macro Conversion Formulas

Protein grams = (Calories × Protein%) / 4 Carb grams = (Calories × Carb%) / 4 Fat grams = (Calories × Fat%) / 9 Example: 2,500 kcal at 30/40/30 split Protein: 2500 × 0.30 / 4 = 188 g Carbs: 2500 × 0.40 / 4 = 250 g Fat: 2500 × 0.30 / 9 = 83 g

Popular Macro Split Presets

Split (P/C/F)	Name	Best For
30 / 40 / 30	Balanced	General health, maintenance
40 / 30 / 30	High Protein	Muscle building, cutting
30 / 20 / 50	Low Carb	Fat loss, blood sugar control
20 / 5 / 75	Keto	Ketogenic diet, epilepsy management
30 / 55 / 15	High Carb	Endurance athletes, marathon training
35 / 45 / 20	Lean Bulk	Gaining muscle with minimal fat

⚕ Macro ratios are guidelines, not prescriptions. Individual needs vary with age, activity level, medical conditions, and goals. Consult a registered dietitian for a personalised nutrition plan.



Macro Split Calculator FAQ

What is the best macro split?
There isn't one perfect macro split for everyone. A balanced ratio such as 30% protein, 40% carbohydrates, and 30% fat works well for many people, while higher-protein plans are popular for muscle gain and fat loss.


Why do my macro percentages need to add up to 100%?
Your daily calories come entirely from protein, carbohydrates, and fat. If the percentages don't total 100%, the calculated grams won't accurately match your calorie goal.


How do I know how many calories I should eat?
Estimate your Total Daily Energy Expenditure (TDEE), then adjust it based on your goal. Eat fewer calories for weight loss, more for muscle gain, or stay at maintenance to maintain your current weight.


How many calories are in protein, carbs, and fat?
Protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram. Because fat contains more calories per gram, it requires fewer grams to reach the same calorie percentage.


Should my macro split change when cutting or bulking?
Your calorie intake usually changes more than your macro ratio. Many people increase protein while cutting to help preserve muscle and slightly increase calories while bulking to support muscle growth.


Is the macro split calculator free?
Yes, this macro split calculator is completely free, requires no sign-up, and provides instant results directly in your browser.

Macro Split Calculator