Macro Calculator
Recommended macronutrients
Protein
125g
500 Calories
25%
Carbs
225g
900 Calories
45%
Fat
67g
600 Calories
30%
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Macro Split from Daily Calories and Goal
Enter daily calories and pick fat loss, maintenance, or muscle gain to see suggested protein, carb, and fat grams with calorie subtotals and percents. Activity level is on the form but does not change the split on this page.
How to use
Fill Daily calories, choose Goal, optionally set Activity level (informational only here), and read the three macro cards.
Example
2000 kcal maintenance: about 125 g protein (25%), 225 g carbs (45%), 67 g fat (30%).
Tips
Get calories from a TDEE or calorie calculator first. Adjust grams with a dietitian if you have kidney issues or other conditions.