Macro Split Calculator
Turn daily calories into protein, carb and fat grams.
Enter your values
ⓘ Live results
Results
- Protein
- 165 g
- Carbohydrate
- 220 g
- Fat
- 73 g
- Per meal (3 meals)
- 55 g protein each
Working
- 1shares normalised to 100%
Quick answer
Protein and carbs give 4 kcal per gram, fat gives 9, so any calorie target converts directly into gram targets.
grams = calories x share / kcal per gram
How to use the Macro Split Calculator
- 1Enter your daily calorie target.
- 2Set the percentage split you want; the tool normalises if it does not total 100.
- 3Hit protein first, then fill the rest with carbs and fat.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- Protein30 %
- Carbs40 %
- Fat30 %
Results
- Protein165 g
- Carbohydrate220 g
- Fat73 g
- Per meal (3 meals)55 g protein each
- shares normalised to 100%
Frequently asked questions
Best split for fat loss?
Higher protein — 30-35% — preserves muscle and controls hunger.
Do macros matter more than calories?
Calories set weight change; macros shape body composition and how you feel.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.