Macro split calculator
Protein and carbohydrate carry four calories per gram, fat nine. Choose the calorie target and the percentages and the tool returns grams per day and per meal.
The percentages are normalised to 100 automatically. Fat should not drop below roughly 20% of calories, since it is needed for fat-soluble vitamin absorption and hormone production. Adjust based on how your body responds over two or three weeks, not day to day.
Frequently asked questions
Which split should I pick?
30/40/30 is a balanced starting point. For muscle gain push protein towards 35%; for endurance work push carbohydrate up instead.
Do I have to hit the grams exactly?
No. A ten percent daily deviation changes nothing. The weekly average is what counts.
Does the per-meal spread matter?
For protein, yes: 20–40 g a meal uses protein synthesis better than one large serving. For the rest, the daily total is what matters.