🧮 Calculators
Macro Nutrition Calculator
Split your daily calories into protein, carbs, and fat targets. Choose a preset diet (balanced, keto, high-protein) or set custom percentages.
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Daily Macro Targets
🥩 Protein
-g
-
-
🍞 Carbs
-g
-
-
🥑 Fat
-g
-
-
Calories per gram: Protein & Carbs = 4 cal · Fat = 9 cal
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How it works
01
Set Calories
Use our BMR/TDEE tool if you don't know your target.
02
Pick Diet
Preset splits for common diets or custom percentages.
03
Get Grams
Exact protein, carbs, and fat targets in grams.
Frequently asked questions
What macro split is best?
Depends on goal. Fat loss: high protein (30-40%). Muscle gain: balanced with adequate protein. Endurance: higher carbs. Keto: very low carbs, high fat. There's no universal "best" — pick what suits your life and adherence.
How much protein do I really need?
Sedentary: 0.8 g per kg body weight. Active: 1.2-1.6 g/kg. Building muscle: 1.6-2.2 g/kg. Losing weight while training: up to 2.4 g/kg to preserve muscle.
Do the percentages need to add to 100?
Yes, for accurate splits. The tool auto-normalizes if you're off. Custom mode lets you set values but they should sum to 100%.
Is this medical advice?
No. General fitness guidance only. Consult a registered dietitian for personalized nutrition plans, especially for medical conditions.
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