Macronutrient Split Calculator
Calculate daily protein, carbs, and fat percentages based on total calories.
Macronutrient Split Calculator
Calculate daily protein, carbs, and fat percentages based on total calories.
This calculator is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalised guidance.
How This is Calculated
Macros are split from total daily calories using the Acceptable Macronutrient Distribution Ranges (AMDR) set by the National Academies. Balanced: 30% protein (4 kcal/g), 40% carbs (4 kcal/g), 30% fat (9 kcal/g). Weight-loss: higher protein (~35%), lower carbs (~35%), fat (~30%). Muscle gain: protein ~30%, carbs ~45%, fat ~25%.
Disclaimer: This tool provides estimates for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
How to Use This Calculator
This calculator breaks down your daily calorie target into grams of protein, carbohydrates, and fat based on your fitness goal.
- Step 1: Enter your daily calorie target (use the Calorie Calculator if unsure).
- Step 2: Select your fitness goal.
- Step 3: Click "Calculate Macros" to see your recommended split.
Frequently Asked Questions
A typical balanced split is approximately 40% carbs, 30% protein, and 30% fat — though this varies significantly by goal and individual.
Use a food tracking app such as MyFitnessPal or Cronometer to log meals and compare your daily totals to your targets.
Yes. The goal presets are starting points — adjust based on your progress, preferences, and how your body responds.
