Click Calculations

Macros Calculator

Choose a macro split to see how many grams of protein, carbs, and fats you should aim for each day. Use it alongside the BMR calculator to dial in your nutrition.

How to use this tool
  • Weight unitsChoose whether you'll enter weight in kilograms or pounds.
  • Body weightEnter your current body weight using the selected units. It's used for high-protein splits.
  • Daily caloriesEnter the calorie target you want to hit each day.
  • Macro splitPick a preset distribution or choose Custom to enter your own percentages.
  • Custom percentagesIf you select Custom, fill in the protein, carb, and fat percentages so they add up to 100%.

Click Break down macros to convert your calorie goal into grams of protein, carbs, and fats. Reset clears all values.

Protein and carbs each contain 4 calories per gram. Fat contains 9 calories per gram. Adjust your split as your goals evolve.

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