Macro Split
Turn a daily calorie target and your chosen protein / carbohydrate / fat percentages into grams of each macronutrient. It uses 4 kcal per gram for protein and carbs and 9 kcal per gram for fat. This is informational only and not dietary advice.
Try it now
Worked example
Protein: 165 g · Carbs: 220 g · Fat: 73.333333 g
Inputs
- Calories
2200 - Protein %
30 - Carb %
40 - Fat %
30
Frequently asked
Do the percentages need to add to 100?
Ideally yes — the tool converts each percentage independently, so if they don't sum to 100 the calories won't fully add up.
Why 4 and 9 calories per gram?
Those are the standard Atwater values: 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.