Macro Split Calculator
Find your daily calorie target and split it into protein, carbs and fat. Enter your details, pick an activity level, a goal and a diet style, and get your BMR, TDEE, macros in grams, fiber estimate and a simple meal-split plan.
How to use
- Enter your age, sex, height and weight.
- Choose your activity level, goal and diet style.
- Your BMR, TDEE, calorie target and macro grams appear instantly, with a meal-split table.
How it is calculated
BMR uses the Mifflin-St Jeor formula. TDEE is BMR times your activity factor. Lose fat targets 20% below TDEE, gain muscle targets 15% above, maintain keeps TDEE. Protein and carbs give 4 calories per gram, fat gives 9. Fiber is estimated at about 14 grams per 1,000 calories.
Disclaimer
These are planning estimates only, not medical advice. Actual needs vary with health, medications and lifestyle. Talk to a health professional or dietitian before starting a new diet.
Frequently Asked Questions (FAQ)
How does the macro split calculator work?
Enter your age, sex, height, weight, activity level and goal. The tool estimates BMR with the Mifflin-St Jeor formula, applies an activity factor for TDEE, adjusts calories for your goal, and splits them into protein, carb and fat grams.
What diet styles are available?
Balanced (40/30/30), high protein (30/40/30), low carb (20/40/40), keto (5/25/70) and high carb (55/25/20), each defined as carb, protein and fat percentages.
What is in the meal split table?
The table divides your daily protein, carb and fat grams across 3 meals and 2 snacks, with each meal showing its share of calories and grams.
Are these numbers medical advice?
No. The results are estimates for planning only, not medical advice. Talk to a health professional or dietitian for personal guidance.