Health · Protein, carb & fat split

Macro calculator

Get your daily calorie target and a protein, carb, and fat gram breakdown based on your goal.

Your details

Daily calories
—
Split using your chosen plan
Protein—
Carbs—
Fat—

Rough sheet

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How your macro split is calculated

This calculator first estimates your daily calorie target the same way the calorie calculator does — via the Mifflin-St Jeor equation and your activity level — then adjusts that number up or down based on your goal (losing, maintaining, or gaining weight). It then splits the resulting calorie target into grams of protein, carbohydrate, and fat using standard percentage ranges for your selected diet approach, since protein and carbs provide 4 calories per gram and fat provides 9.

Frequently asked questions

We estimate your BMR with the Mifflin-St Jeor formula, multiply by an activity factor to get your maintenance calories, apply your goal adjustment, then split the total into protein, carb, and fat grams using your chosen diet plan percentages.

Balanced (40/30/30) suits most people. High Protein favors muscle retention during a cut. Low Carb reduces carbohydrate grams for those following a lower-carb approach.