Macro split
Protein 30% · Carbs 40% · Fat 30%
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Macro Nutrient Calculator
Protein, carb, and fat grams from calories, with a fat-loss protein check.
Macro Nutrient Calculator
Calculator
Calculated Results
Protein
165 g
Carbohydrates
220 g
Fats
73.3 g
Calories from protein
660
Calories from carbs
880
Calories from fat
660
Calories without grams is an incomplete grocery list
A 2,200 kcal target can be 200 g of protein or 80 g. Those days feel different in the gym and on a cut. This calculator takes the daily calorie number you already have and splits it by diet preference. Protein and carbohydrate are 4 kcal per gram. Fat is 9 kcal per gram. The bar at the top is the percent split. The three gram cards are what you log. The three calorie cards must add back to the target (rounding to whole kcal).
Defaults: 2,200 kcal, 160 lbs, Fat Loss, Balanced 30/40/30. Protein = 2,200 x 0.30 / 4 = 165 g (660 kcal). Carbs = 2,200 x 0.40 / 4 = 220 g (880 kcal). Fat = 2,200 x 0.30 / 9 = 73.3 g (660 kcal). 660 + 880 + 660 = 2,200. Protein per pound is 165 / 160 = 1.03 g/lb, above the 0.7 g/lb fat-loss floor, so no tip.
Protein g = (kcal x protein%) / 4Carb g = (kcal x carb%) / 4Fat g = (kcal x fat%) / 9Fat-loss flag if protein g / bodyweight_lb < 0.7
High Protein 40/30/30 on the same 2,200 kcal is 220 g protein, 165 g carbs, 73.3 g fat. Low Carb / Keto 35/10/55 is 192.5 g protein, 55 g carbs, 134.4 g fat. Keto still allocates 10% of energy to carbohydrate, which is a planning split, not a medical ketosis guarantee. Measure ketones if that protocol matters to you. The bar widths follow those percents so a screenshot is readable. Fat kcal will not match protein kcal on keto because 55% of 2,200 is 1,210 kcal of fat, not 660.
Fat loss and the 0.7 g per pound check
Muscle is expensive to rebuild. During a deficit, protein is the cheapest insurance you have. If you drop the calorie box toward 1,000 and stay on Balanced, protein grams fall with the total. At some point they cross 0.7 g per pound of body weight. The banner then says to push toward 0.8 to 1.0 g/lb. Switch the diet preset to High Protein instead of starving the protein line. The goal dropdown does not silently rewrite percents: you stay in control of the split.
Body weight accepts lbs (default) or kg. The per-pound check always converts to pounds internally (kg / 0.45359237). Minimum weight is 50 in the selected unit. Calories are 1,000 to 8,000 in steps of 50. Out of range inputs disable copy. Copy writes grams, kcal per macro, the preset name, the goal, and protein per pound.
Fiber, micronutrients, and food quality are not in this model. 165 g of protein from chicken and 165 g from a blended-oil shake are the same row here. Eat food you can digest. If you have kidney disease, pregnancy, or an eating-disorder history, do not treat a gram target as an order.
Pair macros with TDEE and water
Get the calorie ceiling from the BMR and TDEE Calculator first. A 20% cut on the default male TDEE is 2,154 kcal: type that here, keep High Protein if the 0.7 g/lb tip appears. Water does not come from macros. Use the Daily Water Intake Calculator so a high-protein day is not also a low-fluid day.
Recalculate when body weight or the calorie target changes, not every meal. Hit protein first, then fill carbs around training, then fat for the remainder. If digestion hates 134 g of fat on the keto preset, you are allowed to pick Balanced. The calculator will not scold you. It only scolds protein that is too low on a cut.
Frequently Asked Questions (FAQ)
How do you convert calorie percents into grams?
Protein kcal = total x protein %. Grams = protein kcal / 4. Carbs use the same /4. Fat grams = fat kcal / 9. Defaults: 2,200 kcal, Balanced 30/40/30: protein 165 g (660 kcal), carbs 220 g (880 kcal), fat 73.3 g (660 kcal).
What do the three diet presets mean?
Balanced is 30% protein, 40% carbs, 30% fat. High Protein is 40/30/30. Low Carb / Keto is 35/10/55. Percents always add to 100. The primary goal (Fat Loss, Maintenance, Muscle Building) does not change the split. It only controls the protein-per-pound tip.
When does the protein warning show?
On Fat Loss only, if protein grams divided by body weight in pounds is under 0.7 g/lb. Defaults sit at 165 / 160 = 1.03 g/lb, so the tip stays hidden. Drop calories or pick a carb-heavy split and the banner asks you to aim for 0.8 to 1.0 g/lb to keep more muscle.
Where should the calorie number come from?
Use a TDEE estimate, then pick a cut or surplus. The BMR and TDEE Calculator on this site prints those three daily totals. Paste 2,154 (default male -20%) here if that is your cut. Calories must stay between 1,000 and 8,000.