Macro calculator

Turn a daily calorie target and macro split into grams of protein, carbs and fat.

Protein165 g660 kcal

Carbs220 g880 kcal

Fat73 g660 kcal

How it works

Protein and carbs have 4 kcal per gram, fat 9. Grams = calories × share ÷ kcal per gram.

Which split should I use?

Set protein from body weight first, keep fat at 20–35%, and give the rest to carbs. The protein calculator handles step one.

Where does the calorie target come from?

Start from your TDEE in the calorie calculator, then go lower to lose fat or higher to gain.