Macro Split Calculator: Protein, Carbs & Fat Targets
Calculate your daily macronutrient targets in grams for protein, carbohydrates, and fat based on your total daily calories and diet goal.
Macro Split Formula
Your daily calorie target is split across the three macronutrients — protein, carbohydrates, and fat — using percentages based on your chosen diet style. Each macronutrient's percentage of calories is converted into grams using its calorie value: protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram.
Common macro splits (carbs/protein/fat) include Balanced (40/30/30), High Protein for fat loss (40/40/20), Low Carb (20/40/40), and High Carb for endurance or muscle gain (50/25/25). The Institute of Medicine recommends getting 45-65% of calories from carbohydrates, 10-35% from protein, and 20-35% from fat for most healthy adults.
How to Use the Macro Split Calculator
Enter your daily calorie target
Use your TDEE or another calorie goal from your nutrition or weight-loss plan.
Choose your diet style
Select Balanced, High Protein, Low Carb, or High Carb based on your goals and preferences.
Click Calculate
See your daily protein, carbohydrate, and fat targets in grams, plus how many calories each macro contributes.
Adjust as needed
Try different calorie targets or diet styles to compare how your macro targets change.
Real-World Scenario Example
"Someone with a daily calorie target of 2,000 calories chooses a Balanced (40/30/30) macro split."
Inputs
Result
Carbohydrates: 200g (800 calories), Protein: 150g (600 calories), Fat: 67g (600 calories), totaling approximately 2,000 calories per day.
Important Disclaimer
This calculator provides general macronutrient estimates for informational purposes only and is not medical or nutritional advice. Individual needs vary based on health status, activity, and goals. Consult a registered dietitian or healthcare provider before making significant changes to your diet.
Related Calculators
TDEE & Daily Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and BMR using the Mifflin-St Jeor formula, plus calorie targets for weight loss, maintenance, or gain.
BMI Calculator
Calculate your Body Mass Index (BMI) in metric or imperial units and see your weight category and healthy weight range based on CDC guidelines.
Ideal Body Weight Calculator
Find your ideal body weight using the Devine, Hamwi, Robinson, and Miller formulas, plus your healthy BMI-based weight range for your height and sex.