Split your daily calories into macronutrients — protein, carbs and fat — with ready-made splits (balanced, high protein, keto).
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Enter your daily calories (from the TDEE calculator) and pick a split. We show grams of protein, carbs and fat.
Protein and carbs = 4 kcal/g, fat = 9 kcal/g. Pick the split that matches your goal.
Protein 165 g · Carbs 220 g · Fat 73 gInformational estimates, not medical advice. We use standard formulas from nutrition and exercise physiology. Instant in-browser calculation, no account, no data sent. For medical decisions, consult a professional.
Macros are found by splitting your daily calories by percentage and converting to grams (protein and carbs 4 kcal/g, fat 9 kcal/g):
At 2,200 kcal, a balanced 30/40/30 split: protein 660 ÷ 4 = 165 g, carbs 880 ÷ 4 = 220 g, fat 660 ÷ 9 = 73 g.
They are the three main energy sources in food: protein, carbohydrates and fat. Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram.
Start from your daily calories and split them by percentage. For example, at 2,200 kcal with 30% protein: 660 kcal ÷ 4 = 165 g of protein. Same idea for carbs and fat.
A common ratio is 30% protein, 40% carbs and 30% fat. It is versatile for maintenance and general health, but you can adjust it to your goals.
Many people prefer more protein (35–40%) for satiety and muscle retention, with the rest split between carbs and fat. What matters most is the overall calorie deficit.
The ketogenic diet uses very few carbs (under 5–10%), moderate protein and high fat (70% or more), to push the body to use fat as its main energy source.
From the TDEE calorie calculator: it gives your maintenance need and loss or gain targets. Enter that number here to split it into macros.
Generally fat should be 20–35% of calories, favouring unsaturated fats (olive oil, fish, nuts). Below 20% long term can affect hormones.
Not to the gram. Consistency over the medium term matters more than daily precision. Use the numbers as a guide, not a rigid rule.