Macro Split Calculator
Enter your daily calories and goal, and get your exact protein, carbs and fat targets in grams — plus a per-meal split.
Your daily macro targets
Calorie breakdown
Per-meal split
| Meal | Protein (g) | Carbs (g) | Fat (g) |
|---|
How to use
- Enter your target daily calories (use a calorie needs calculator if you do not know them yet).
- Pick your goal — protein per kg is set higher for muscle building and fat loss than for maintenance.
- Optionally add your body weight in kg for more accurate protein targets.
- Choose how many meals you eat per day, then click Calculate My Macros.
- Use Copy Summary to save or share your plan.
Protein has 4 kcal per gram, carbs have 4 kcal per gram and fat has 9 kcal per gram. Fat is set at 25% of calories (15% for keto), carbs fill the rest. This is general nutrition guidance, not medical advice.
Frequently Asked Questions (FAQ)
How are the macros calculated?
The calculator splits your daily calories into protein, carbs and fat grams based on your goal — maintain weight, lose weight, build muscle, high protein or keto.
What does the per-meal split do?
It divides your daily macro targets across the number of meals you eat per day — 3, 4 or 5 — so you know the protein, carbs and fat target for each meal.
What inputs does the calculator need?
Daily calories, your goal, the number of meals per day, and optionally your body weight.
How does body weight change the protein target?
When you enter your body weight, the protein target is set from it. If you leave it empty, a standard estimate is used instead.