Health & Fitness

Macro Split Calculator

Split daily calories into protein, carbohydrate and fat grams from percentage targets.

The result is a daily target in grams for each macro, so the three gram amounts together match the calories and percentages you entered.

Formula

Protein and carbohydrate grams equal their calorie share divided by 4; fat grams equal its calorie share divided by 9.

How it works

Each percentage share of calories is converted with the energy density of that macro: 4 kcal per gram for protein and carbohydrate, 9 for fat. The percentages must total 100 or the split is meaningless.

Worked example

For example, with 2000 daily calories split as 30% protein, 40% carbohydrates and 30% fat, the protein share is 600 calories, which gives 150 g, the carbohydrate share is 800 calories, which gives 200 g, and the fat share is 600 calories, which gives 67 g.

FAQs

Why is fat divided by 9?
Fat packs more than twice the energy per gram of protein or carbs.

What split should I pick?
Common starting points are 30/40/30 or 25/45/30; adjust to preference and goal.

Does the split matter more than total calories?
For weight, total calories matter most; the split affects fullness and training.

General information only, not medical advice.

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