Macro Calculator

Macronutrients are protein, carbohydrates and fat. Protein and carbohydrates provide about 4 calories per gram and fat about 9, so a calorie target can be turned into daily grams of each. Choose a split, or set your own percentages, and the calculator gives grams per day and per meal.

How to use Macro Calculator

1. Enter your daily calorie target (the Calorie Calculator can estimate it).
2. Choose a diet split, or pick custom and enter your own percentages.
3. Enter how many meals you eat a day.
4. Read the grams of protein, carbohydrates and fat per day and per meal.

When it comes in handy

• Planning meals for training, weight loss or muscle gain.
• Setting targets in a food-tracking app.

Frequently asked questions

Which split is best?

There is no single best split. Total calories matter most for weight change, and enough protein matters for keeping muscle. Choose a split you can stick to, and ask a dietitian if you have a medical condition.

Why do my custom percentages need to add up to 100?

They are shares of the same calorie total. If they add up to more or less than 100%, the grams would not match your calorie target.