Turn macro percentages into grams.
If you already know the calorie target and split you want to use, this converts the percentages into daily grams.
Nutrition & Weight Loss
Macro Split Calculator
Use this macro split calculator to convert protein, carb, and fat percentages into actual gram targets.
How it works
How to use the macro split calculator
Macro Split Calculator is intended for people who already know the calorie target and want to apply a custom macro split. Use it to turn percentage-based macro planning into gram numbers you can track and eat.
Enter calories and make sure your protein, carb, and fat percentages add up to 100. The calculator returns a macro gram targets.
Macro percentages are preferences and planning tools, not universal rules that work the same for every body. After you see the gram targets, compare them to the foods you actually eat and make sure the split is realistic for you to follow.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the macro split calculator tell me?
Enter calories and make sure your protein, carb, and fat percentages add up to 100. The result is a macro gram targets.
How accurate is the macro split calculator?
Macro percentages are preferences and planning tools, not universal rules that work the same for every body.
What should I do after I get my result?
After you see the gram targets, compare them to the foods you actually eat and make sure the split is realistic for you to follow.
Who is this calculator best for?
This calculator is intended for people who already know the calorie target and want to apply a custom macro split.
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Track your nutrition and workouts for free in Logbook.
If you want a cleaner place to track the daily side of your plan, Logbook is built to keep that process simple.