Split your daily calories into protein, carbs and fat gram targets.
Split your daily calories into protein, carbs and fat gram targets.
Enter values above and click Calculate — results will appear here with the formula explained.
Calories decide weight direction; macros shape composition, satiety and performance. Protein supports muscle retention — commonly cited ranges hover between 1.2 and 2.2 g per kilogram depending on training and goals. Fats underpin hormone function and shouldn't drop very low for long periods. Carbohydrates fill the remainder and fuel hard training.
No single split is magic. The presets here cover common philosophies; consistency at almost any reasonable ratio beats perfection at an exotic one.
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Macro Calculator: Split your daily calories into protein, carbs and fat gram targets. Formula: grams = (calories × share) ÷ kcal-per-gram (4 for protein/carbs, 9 for fat). Example: At 2,100 kcal balanced: 158 g protein, 210 g carbs, 70 g fat.
Calories decide weight direction; macros shape composition, satiety and performance. Protein supports muscle retention — commonly cited ranges hover between 1.2 and 2.2 g per kilogram depending on training and goals. Fats underpin hormone function and shouldn't drop very low for long periods. Carbohydrates fill the remainder and fuel hard training.
No single split is magic. The presets here cover common philosophies; consistency at almost any reasonable ratio beats perfection at an exotic one.
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At 2,100 kcal balanced: 158 g protein, 210 g carbs, 70 g fat. For a 70 kg person that's 2.26 g/kg protein — on the generous side, fine while dieting.
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