How to set a macro split
Start from calories, then choose shares that add to 100%.
1
Enter calories
Use a maintenance or deficit target from TDEE.
2
Set protein first
Choose a protein share that supports your goal.
3
Balance carbs and fat
Split the remainder according to preference and training.
What does this tool do?
Macros are the calorie-containing parts of food: protein and carbohydrates provide 4 kcal per gram, fat provides 9. This calculator divides a calorie target by percentage and converts each share into grams.
The Formula
Protein g = kcal × protein% ÷ 4; carbs g = kcal × carb% ÷ 4; fat g = kcal × fat% ÷ 9Frequently Asked Questions
What is a good macro split?
It depends on goals, preferences and training. Higher protein (25–35%) often helps with satiety and muscle retention; fat should not be pushed extremely low for long periods.
Do I have to hit macros exactly?
No. Consistency over weeks matters more than perfect daily numbers. Use the split to guide meals, not to create anxiety.