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Macro Calculator

Protein/carb/fat split in grams and percentages, by goal and diet style.

Runs in your browserNo sign-up required
protein (30%)carbs (40%)fat (30%)
protein150g
carbs200g
fat67g

This is a general estimate based on standard published formulas, not a medical assessment — it doesn’t account for your individual health history. Results are informational only and aren’t a substitute for advice from a doctor or qualified professional. Read the full disclaimer.

Four Diet Styles, Not One Fixed Split

"Macros" means something different depending on the goal — a cut leans toward higher protein, a low-carb approach flips the carb/fat balance entirely. Rather than one rigid formula, this offers four common diet-style presets across three goals, and connects directly to the BMR/TDEE Calculator so the calorie number doesn't need retyping.

How to Use This Tool

  1. 1Enter your daily caloriesOr arrive here from the BMR/TDEE Calculator with it already filled in.
  2. 2Pick your goalCut, maintain, or bulk — the protein/carb/fat ratio shifts to suit each.
  3. 3Pick a diet styleBalanced, high-protein, low-carb/keto-style, or high-carb (endurance).
  4. 4Read the gramsProtein, carbs, and fat targets, plus the visual percentage split.

Good to Know

  • Protein needs generally scale with body weight rather than total calories, but for a calorie-based split, cutting phases here lean toward a higher protein percentage specifically to help preserve muscle in a deficit.
  • A low-carb/keto-style split works by design around a low carbohydrate percentage and correspondingly higher fat — it isn't a universal "best" split, just one of several valid approaches depending on personal preference and how the body responds to it.
  • Fat is calculated at 9 calories per gram, while protein and carbs are both 4 calories per gram — the standard conversion figures nutrition labels use.
  • These are starting-point splits based on common diet approaches, not a personalized prescription — individual response to different macro ratios varies.

Frequently Asked Questions

Which diet style should I choose?

There isn't one objectively best split — Balanced suits most general goals, High-Protein helps with muscle preservation or growth, Low-Carb suits those who prefer or respond well to fewer carbohydrates, and High-Carb suits endurance-focused training. Personal preference and adherence matter more than picking the "optimal" theoretical split.

How do I get my calorie number for this tool?

Use the BMR/TDEE Calculator first, then click "Macros →" next to whichever goal you want — it carries the calorie number over automatically. You can also just type a calorie target directly if you already know it.

Why do percentages not always add up cleanly in grams?

Grams are rounded to whole numbers after being calculated from the percentage split, so very small rounding differences (a gram or two) between the displayed percentages and grams are normal and not a calculation error.

Is this free to use?

Yes, completely free, with no account and no limit on how often you use it.