Macro Split Calculator

Calculate your daily protein, fat, and carbohydrate targets in grams based on your calorie goal and preferred macro ratio.

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kcal
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Protein

188 g

Fat83 g
Carbohydrates250 g
Macro Total %100%

Protein vs Daily Calories

View formula & how it works →

How Macro Splits Are Calculated

Formula

  • Protein (g) = Calories x Protein% / 4 (4 cal per gram)
  • Fat (g) = Calories x Fat% / 9 (9 cal per gram)
  • Carbs (g) = Calories x Carb% / 4 (4 cal per gram)

    • Common Splits

  • Balanced: 30/30/40 (protein/fat/carbs)
  • High protein: 40/25/35
  • Low carb: 35/40/25
  • High carb (endurance): 25/20/55

    • Ensure percentages sum to 100%.

    Example Calculation

    2500 kcal with a 30/30/40 split.

    1. 01Protein = 2500 * 0.30 / 4 = 188 g
    2. 02Fat = 2500 * 0.30 / 9 = 83 g
    3. 03Carbs = 2500 * 0.40 / 4 = 250 g
    4. 04Check: 30 + 30 + 40 = 100%

    Frequently Asked Questions

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