Turn a calorie target and a percentage split into exact daily grams of protein, carbohydrate, and fat.
How it works
- Enter your daily calorie goal.
- Adjust the percentage split between Proteins, Carbs, and Fats (must equal 100%).
- The tool breaks down the percentages into precise daily grams.
Frequently asked questions
What split should I use?
30/40/30 (P/C/F) is a balanced default. Higher protein (30–35%) helps preserve muscle in a deficit.
How much protein do I need?
Common evidence-based range: 1.6–2.2 g per kg of body weight for active people.
Do macros matter more than calories?
Calories decide weight change; macros shape body composition, satiety, and performance.