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Macro Split Calculator

Turn your calorie target into protein, carbohydrate and fat grams.

Daily calories (kcal) Your weight (kg, optional)

How should the split be set?

Protein (%) Fat (%)

Carbohydrates (%)

40%

Whatever is left over.

Total daily calories

0 kcal

Your macro split

Macro	% of calories	Grams	Calories

Protein relative to your body weight

Typical targets: 1.6 g/kg for cutting, 1.6-2.2 g/kg for maintenance, 2.0-2.4 g/kg for muscle gain.

Things worth knowing

How to use this responsibly

Protein, carbohydrate and fat each do useful jobs, and the right split depends on your training, your goals and what you actually enjoy eating. There is no single correct ratio, and chasing macros is not necessary unless your sport or a medical condition requires it.

Do not drop calories below a level you can sustain, and do not use macros to justify very low intake. Anyone with a medical condition, a history of disordered eating, or who is pregnant or breastfeeding should get individual advice from a registered dietitian rather than a calculator.

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What Is Macro Split Calculator?

The Macro Split Calculator turns a daily calorie target into grams of protein, carbohydrate and fat, working either from percentages you set or from a protein target per kilogram of body weight. Carbohydrate always takes whatever is left once protein and fat are fixed, so the three macros cannot quietly exceed the calories you entered. Each one is reported as a percentage, a gram figure and a calorie figure, alongside the resulting protein per kilogram and notes when a split sits outside the usual ranges.

Who Uses the Macro Split Calculator?

Strength athletes and gym members use the body weight mode to hit a protein target without working out percentages first. People handed a calorie number elsewhere use it to translate that into food amounts, and students or developers use percentage mode to check that a proposed split actually balances.

How to Use the Macro Split Calculator

Enter your Daily calories in kcal and, if you have it, your weight in kilograms in the optional weight field.
Choose Set by percentage and type your Protein and Fat percentages, watching carbohydrate fill in as the remainder, or choose Set by body weight and enter a protein target in grams per kilogram.
Press the calculate button to see grams, calories and percentage for each macro, your protein in grams per kilogram, and any notes on the split.

Why Choose Our Macro Split Calculator?

Two routes in: percentages for anyone who already knows their split, or a protein target in grams per kilogram for anyone who trains
Carbohydrate is derived as the remainder, so the three macros always reconcile back to the calorie figure you typed
Flags fat above 40 percent of calories and carbohydrate below 20 percent, and reports protein in grams per kilogram of body weight
Gives calories for each macro next to the grams, so a split can be checked against real food labels

Try the Macro Split Calculator above — it is free, fast, and works on any device. Bookmark this page to return whenever you need it.