Macro Calculator
Enter your daily calorie target and choose your goal to get a gram-by-gram breakdown of protein, carbs, and fat.
Macro Splits by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Maintenance | 30% | 40% | 30% |
| Fat Loss | 40% | 30% | 30% |
| Muscle Gain | 30% | 50% | 20% |
| Ketogenic | 25% | 5% | 70% |
Caloric Value of Macros
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
These conversions are used to translate the percentage split into grams.