What macro split should I use?

There is no single correct answer, and anyone stating one confidently is overreaching. Splits are chosen around a goal and adjusted from results over weeks. A dietitian is the right person to set one if it matters.

Where does my calorie target come from?

Usually an estimate of resting energy, multiplied by an activity factor, adjusted for a goal. The BMR calculator gives the first part and names the equation it uses.

Can I use it as a macro calculator for weight loss?

Only partly: it splits whatever daily calorie figure you enter, but it does not set a deficit or pick a weight-loss target for you. Grams come from calories × share ÷ 4 for protein and carbohydrate, or ÷ 9 for fat. Decide the calorie figure first, ideally with professional advice, then choose a split such as high protein (40 / 30 / 30).

Macro Calculator

Turn a daily calorie target into gram targets for protein, carbohydrate and fat at the ratio you choose, with the assumptions written down.

Browser tool

150 g protein · 200 g carbs · 67 g fat

adds up to 2,000 kcal

Protein150 g600 kcal · 30%

Carbohydrate200 g800 kcal · 40%

Fat67 g600 kcal · 30%

Per meal
	Protein	Carbs	Fat	kcal
Per day	150 g	200 g	66.7 g	2,000
Per meal (3)	50 g	66.7 g	22.2 g	667

How this is calculated

Grams = calories × share ÷ energy per gram, using 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat (Atwater factors). The shares must total 100% so the kcal columns add back up to your target. Presets are common starting points, not prescriptions.

File name

.txt

About Macro Calculator

Turning a daily calorie target into gram targets for protein, carbohydrate and fat. The split is a choice rather than a fact, so the ratio is yours to set and the assumptions behind the arithmetic are stated rather than hidden. Free, no sign in, no data kept. Your bodyweight and goals are used in the page and then forgotten.

How to use Macro Calculator

Set your daily calorie targetFrom the BMR calculator plus an activity factor, or from whatever figure you are already working to.
Choose a ratioA common starting point is roughly 30% protein, 40% carbohydrate and 30% fat, but this varies enormously with goal, sport and preference.
Read the gramsCalories are converted at 4 per gram for protein and carbohydrate and 9 for fat, which is the standard conversion.

What it does not do

This is arithmetic on a target you supplied. It does not know your body, your training or your medical history, and it is not dietary advice.
The energy values per gram are population averages used in food labelling, not exact figures for an individual.
Anyone managing a medical condition, pregnant, or working with a clinician should follow their guidance rather than a web page.