Macro Splitter

Multiply your daily calories by each macro's percentage, then divide protein and carbs by 4 (calories per gram) and fat by 9. For example, 2,000 calories on a balanced 30/40/30 split gives 150 g protein, 200 g carbs, and 67 g fat.

Many people do well on a high-protein split like 40/30/30, since protein is filling and supports muscle. The calorie total matters more than the split, though — this tool just divides up whatever calorie target you enter.

Fat is more energy-dense than the other macros: it carries about 9 calories per gram, while protein and carbohydrates each carry about 4. That is why a small number of fat grams covers a large share of calories.

Yes. The presets and sliders describe how 100% of your calories are divided between protein, carbs, and fat. The calculator will not run until your three percentages total exactly 100.

No. These are estimates for education only — not medical advice. Talk to a healthcare professional before making big changes to your diet.