Macro Calculator
Split a calorie target into protein, carbs and fat in grams.
Last updated
Your details
Result
- Protein
- 165 g
- Carbohydrate
- 220 g
- Fat
- 73 g
- Per meal at 3 meals a day
- 55 g protein
30% · 660 kcal
40% · 880 kcal
30% · 660 kcal
The energy density of each macro
Protein and carbohydrate each provide about 4 kcal per gram; fat provides 9. That is why a "high fat" split produces far fewer grams than its percentage suggests — 70% of calories from fat is a smaller-looking number on the plate than 55% from carbs.
Alcohol, for completeness, supplies 7 kcal per gram and no essential nutrients, which is why it is not part of any macro split.
Protein is the macro worth defending
In a calorie deficit, adequate protein is what preserves muscle while fat is lost. Research consistently supports 1.6–2.2 g per kilogram of bodyweight for people training regularly — often higher than a percentage-based split produces at low calorie targets.
If the percentage split gives you less protein than that range, raise the protein share and take the difference from carbs or fat rather than accepting the preset.
Formula & methodology
What this calculator assumes
- Total calories drive weight change; the split affects body composition, training performance and satiety.
- Research supports 1.6–2.2 g of protein per kilogram of body weight for people training in a calorie deficit, which a percentage split may not reach.
Sources
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 2018;52(6):376–384.
Frequently asked questions
Does the split matter more than total calories?
For weight change, no — total calories dominate. The split matters for body composition, training performance and how full you feel, which is what makes a diet sustainable.
How much protein do I actually need?
Between 1.6 and 2.2 grams per kilogram of bodyweight covers almost everyone training regularly; the upper end matters most in a calorie deficit, where protein protects muscle you would otherwise lose. Beyond roughly 2.2 g/kg the evidence for further benefit is thin.
Should I hit my macros exactly every day?
No. Protein is worth being consistent about; carbohydrate and fat can move around it freely, and what matters is the weekly average rather than any single day. Chasing exact daily numbers is the fastest route to abandoning the plan altogether.
Do the grams change if I am cutting or bulking?
The calorie target changes and the grams follow it, but not proportionally. Protein is usually held roughly constant or raised slightly in a deficit, so the surplus or shortfall is absorbed mostly by carbohydrate and fat.