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About this tool
Turn a daily calorie target into protein, carb and fat grams using balanced, high-protein, low-carb, keto or custom splits.
Macro Split Calculator converts a daily calorie target into grams of protein, carbohydrate and fat using the standard Atwater values — 4 kcal per gram for protein and carbs, 9 kcal per gram for fat. Choose a preset such as balanced 30/40/30, high protein 40/35/25, low carb, ketogenic 25/5/70 or high-carb endurance, or type your own percentages and the tool checks they add to 100. It also divides each macro across your chosen number of meals so you know what a single plate should look like.
Open Macro Split Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Balanced, high protein, low carb, ketogenic and endurance presets, plus a fully custom option.
Percentages that don't total 100 are flagged immediately instead of silently producing wrong grams.
Divides protein, carbs and fat across 1 to 10 meals so each plate has a concrete target.
Each macro's calorie share is the target multiplied by its percentage, then divided by its energy density: 4 kcal per gram for protein and carbohydrate, 9 kcal per gram for fat.
There is no single best split — total calories drive weight change. Higher protein splits (around 30-40% of calories) are commonly used during a deficit because protein helps preserve lean mass and increases fullness.
Grams are rounded to whole numbers for practicality, so the recomposed total can be off by a few kcal. Use the unrounded percentages if you need an exact match.
Most people do fine landing within about 5-10 grams of each target and looking at weekly averages. This tool is informational — speak to a dietitian or doctor before following a restrictive diet such as ketogenic eating.
Add the Macro Split Calculatorwidget to your blog or website — free, responsive, no signup. Just keep the “Widget by AltFTool” credit link visible.
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