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Macro Calculator
Split your daily calories into protein, carbs and fat grams.
About this calculator
Enter your daily calories and pick a diet style. Protein and carbohydrates give 4 kcal per gram and fat gives 9 kcal per gram, so grams = calories × share ÷ calories per gram. The splits are common starting points, not a prescription. General information only, not medical advice. Please talk to a doctor or dietitian before changing your diet or exercise.
Results are estimates for information only. Please confirm important decisions with a qualified professional.
Frequently asked questions
Which split should I choose?
Balanced suits most people. Choose the others only if they fit your goal and your doctor agrees.
Where do I get my calories from?
Use the Calorie Calculator first, then enter that number here.