Macro Calculator
Turn your daily calories into grams of protein, carbs and fat — pick a balanced, low-carb or high-protein split and get instant targets.
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How macros are calculated
Every calorie you eat comes from protein, carbohydrate or fat — protein and carbs deliver 4 calories per gram, fat a denser 9. A macro split simply decides what share of your daily calories each nutrient gets, and this calculator converts those percentages into the gram targets you'd actually track in an app. The balanced split suits most people; low-carb suits sedentary days or personal preference, and high-protein shines in a cutting phase where muscle retention matters. General guideline, not medical advice — the best split is ultimately the one you can follow for months.