Macro Split
Turn a daily calorie target into grams of protein, carbohydrate and fat. Pick a split that matches your goal.
Results update as you type
Formulas use international (WHO) standards — healthy ranges are the same worldwide; only the units differ. The national context below uses U.S. data (CDC / NHANES).
What macros are and why they matter
Macronutrients — protein, carbs and fat — are the three energy sources in your diet. Protein and carbs provide 4 kcal per gram, fat 9.
Splitting your calories among them to match your goal (maintain, lose, or build muscle) helps you eat with intent, not just count calories.
Choosing your split
The “balanced” split (30% protein, 40% carbs, 30% fat) works for most people. If you lift, “high protein” helps preserve muscle in a deficit. Low-carb and keto are more restrictive and not necessary for everyone.
A solid rule of thumb: aim for 1.2–2 g of protein per kg of body weight if you’re active, and favor whole foods over ultra-processed ones.
Frequently asked questions
Where do my target calories come from?
From the Daily Calories (TDEE) calculator — it gives your maintenance and goal targets, the starting point for your macros.
How much protein do I need?
For active people, 1.2–2 g per kg of body weight is a good range. More rarely adds benefit.
Is keto better?
It’s a tool, not a winner for everyone. It works if you can sustain it, but a balanced split is usually easier to maintain.
Related calculators
This tool is for general education and is not a substitute for professional medical advice.