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Daily protein, carb and fat split.
The macro calculator splits a daily calorie target into grams of carbohydrate, protein and fat. Macronutrients each supply energy at a fixed rate, so once you choose how to divide calories by percentage, the calculator converts those percentages into grams you can track.
Different splits suit different goals — a balanced split works for general health, low-carb for appetite control, and high-protein for muscle building or dieting.
Carbs and protein yield 4 kcal/g; fat yields 9 kcal/g. Percentages must sum to 100.
There is no single best split — pick one you can stick to. Keep protein adequate and adjust carbs and fat to your preference and how you train.
That reflects each nutrient's energy density (Atwater factors). Alcohol, for reference, provides about 7 kcal/g.
No. Getting within about 5–10 g of each target is plenty for most goals; consistency over weeks matters far more than daily precision.