WebyTooly

Macro calculator

Enter your daily calorie target and choose a split to calculate your macros.

Protein
150 g
Carbs
200 g
Fat
67 g

How macros are calculated

Each split allocates a percentage of your total calories to protein, carbs, and fat. Protein and carbs provide 4 kcal/g, and fat provides 9 kcal/g.

Grams = (calories × macro %) ÷ kcal per gram of that macro

The balanced split is a solid general starting point; the high-protein split favors preserving or building muscle mass during a calorie deficit or surplus; the low-carb split is used in some fat-loss or blood sugar management strategies, always under supervision if there are pre-existing health conditions.

Worked example

With 2000 kcal and a balanced split (30/40/30): 150 g of protein (2000×0.3÷4), 200 g of carbs (2000×0.4÷4), and 66.7 g of fat (2000×0.3÷9). With the same total on a high-protein split (40/30/30), it would be 200 g protein, 150 g carbs, and 66.7 g fat.

Frequently asked questions

What are macronutrients?
They're the three nutrients that provide energy: protein, carbohydrates, and fat.
Which macro split should I choose?
It depends on your goal: a balanced split works for general maintenance, a high-protein split for muscle gain, and a low-carb split for some fat-loss strategies.
How do I know how many calories I need?
You can use our calorie calculator (BMR/TDEE) to estimate your daily energy expenditure before splitting your macros.
Does this calculator replace a nutritionist?
No. It's a general guide; for a personalized nutrition plan, consult a professional.
Why does fat provide more calories per gram than protein or carbs?
Because fat has a higher energy density: 9 kcal per gram versus 4 kcal per gram for protein and carbs, due to its chemical structure.

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