Which macro split is best?

There’s no single best split. Many people start with a balanced split and adjust based on preferences, training, and results. Protein adequacy is often the first priority.

Is this macronutrient calculator mobile-friendly?

Yes. It works on mobile, tablet, and desktop browsers.

Macronutrient Calculator

Q: How do I calculate macro grams from calories?

Multiply calories by each macro percentage to get macro calories, then convert to grams: protein/carbs use 4 kcal per gram, fat uses 9 kcal per gram.

Q: Do my macro percentages have to add up to 100%?

Ideally yes. If they don’t, the calculator normalizes them so the final split sums to 100%.

Convert daily calories into grams of protein, fat, and carbs. Choose a preset split or enter your own percentages.

Need calories first? Use the Calorie Calculator.

Macro calories → grams

Use these conversions:

Protein: $4$ kcal per gram
Carbs: $4$ kcal per gram
Fat: $9$ kcal per gram

For a macro with percentage $p$ and total calories $C$ :

\text{grams} = \frac{C \times (p/100)}{\text{kcal per gram}}

Tips

If your percentages don’t add to 100%, normalize them (or let the calculator normalize for you).
If you’re dieting, protein is often the easiest macro to keep consistent while you adjust carbs/fat for preference.

Frequently Asked Questions

How do I calculate macro grams from calories?

Split calories into macro calories using percentages, then convert using 4 kcal/g for protein and carbs, and 9 kcal/g for fat.

Do my macro percentages have to add up to 100%?

They should, but if they don’t, this calculator normalizes them to a 100% split.

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Daily Calories:	kcal
Preset:
Protein (%):	%
Fat (%):	%
Carbs (%):	%

Macronutrient Calculator