Macronutrient Split Calculator
Break down your total daily calories into protein, carbs, and fat. Choose from popular presets like Balanced, High Protein, Low Carb, or Keto — or create a custom split. See grams, calories, and a visual chart for each macro, plus a per-meal breakdown.
How is this calculated?
Each macronutrient provides a different number of calories per gram:
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fat = 9 calories per gram
The calculator multiplies your total daily calories by the percentage allocated to each macro, then divides by the calories-per-gram value to get grams:
Grams = (Total Calories × Macro %) ÷ Cal per Gram
Preset splits:
Balanced: 40C/30P/30F | High Protein: 30C/40P/30F | Low Carb: 20C/40P/40F | Keto: 5C/30P/65F | Zone: 40C/30P/30F
In Custom mode, use the sliders to set any ratio you prefer. The three percentages must sum to 100% for accurate results.