Macro Calculator
Split your daily calories into protein, carbohydrate and fat targets — with balanced, low-carb and high-protein presets for your goal.
Daily calories
2,200 kcal
Protein 30%
165 g
Carbs 40%
220 g
Fat 30%
73 g
Formula
protein/carb grams × 4 kcal + fat grams × 9 kcal = total caloriesHow to use the Macro Calculator
- 1Enter your daily calorie target
- 2Pick a preset split or set custom percentages
- 3Read your macro targets in grams
Frequently Asked Questions
What macro split is best for fat loss?
A common effective split is 35–40% protein, 30–35% carbs and 25–30% fat. High protein preserves muscle while cutting.
Do macros matter more than calories?
Calories decide weight change; macros decide body composition, satiety and performance. Get calories right first, then protein.