Macro Split Calculator

Determine the optimal distribution of Protein, Fat, and Carbohydrates for your daily calorie intake. Proper macro balance supports muscle growth, fat loss, and overall health.

Tips: - Protein supports muscle repair and growth. - Fat is essential for hormones and brain health. - Carbs provide energy for workouts and daily activities. - Adjust macros based on goals: fat loss, muscle gain, or maintenance.

Macro Calculator

Use this Macro Calculator to instantly calculate your daily protein, carbs, and fat intake based on your total calories and goal. Enter your calories, choose a macro ratio, and get your exact macro split in grams and percentages.

This macro calculator is designed for fast results, simple inputs, and accurate macro breakdowns for weight loss, muscle gain, or maintenance.

How This Macro Calculator Works

This calculator converts your total daily calories into macronutrients using standard nutrition values:

  • Protein = 4 calories per gram
  • Carbohydrates = 4 calories per gram
  • Fat = 9 calories per gram

Once you select your macro ratio, the macro calculator automatically:

  • Calculates protein in grams
  • Calculates carbs in grams
  • Calculates fats in grams
  • Displays macro percentages

All calculations are instant and optimized for accuracy.

How to Use the Macro Calculator

  1. Enter your total daily calories.
  2. Select your goal (fat loss, maintenance, muscle gain).
  3. Choose a macro split ratio.
  4. Click calculate to get your macro breakdown.

That’s it. No complicated steps.

Popular Macro Split Ratios

Balanced Macro Split (40/30/30)
40% Carbs | 30% Protein | 30% Fat

High Protein Macro Split (35/40/25)
35% Carbs | 40% Protein | 25% Fat

Low Carb Macro Split (25/40/35)
25% Carbs | 40% Protein | 35% Fat

The macro calculator automatically converts these ratios into exact daily gram targets.

Why Use This Macro Calculator?

  • Fast and instant macro calculations
  • Accurate calorie-to-gram conversions
  • Works for weight loss and muscle gain
  • Mobile-friendly and easy to use
  • 100% free macro calculator

If you already know your daily calories, this macro calculator gives you everything you need in seconds.

Use Macro Calculator to calculate your macro split quickly and accurately. Enter your calories above and get your personalized macro breakdown now.

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