Macro Split Calculator

Convert calories into protein, fat, and carbs using a simple split.

Calculator

Daily calories (kcal)

Protein target (g)

Fat percent of calories

Enter values then hit Calculate.

Note: This tool gives an estimate. Double check for important decisions.

No. Consistency over weeks matters more than perfect daily numbers.

Protein and carbs are ~4 kcal per gram. Fat is ~9 kcal per gram.