Fitness calculator
Macro Calculator
Split daily calories into protein, carb, and fat grams with common diet presets or a custom ratio.
Protein per day
150 g
How it works
Protein, carbohydrates, and fat are the three macronutrients: the components of food that supply calories. A macro split is the share of your daily calories that comes from each one.
This calculator converts your daily calorie target into grams of each macro using standard energy densities: protein provides 4 calories per gram, carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram.
Treat the presets as starting points. The split that works for you depends on your goals, training volume, and what you can stick to, so adjust from a preset rather than treating it as a prescription.
Worked example
Suppose you eat 2,000 calories per day and follow a balanced macro split (30% protein, 40% carbs, 30% fat).
Protein: (2,000 × 30) ÷ 100 ÷ 4 = 600 ÷ 4 = 150 g
Carbs: (2,000 × 40) ÷ 100 ÷ 4 = 800 ÷ 4 = 200 g
Fat: (2,000 × 30) ÷ 100 ÷ 9 = 600 ÷ 9 ≈ 66.7 g
Check: (150 × 4) + (200 × 4) + (66.7 × 9) = 600 + 800 + 600.3 ≈ 2,000 kcal, matching the target.
Choosing a macro split
High-protein splits (40% or more) support muscle building and satiety. If you strength train or want to preserve muscle during weight loss, prioritize protein. Most people benefit from at least 0.7–1.0 g per pound of body weight.
Low-carb and keto diets reduce carbohydrates to shift your body toward fat oxidation. These can help some people manage hunger and energy levels, though they require adaptation and are not superior for weight loss if calories are equal. Individual tolerance varies widely.
Endurance and high-carb splits (50%+ carbs) fuel intense cardio and support recovery from frequent training. Endurance athletes and high-volume trainers often perform better with ample carbohydrates.
Total calories still decide weight change. A calorie deficit produces fat loss on any of these splits, so pick one you can sustain, hit your protein number, and adjust the rest based on energy and performance.
Frequently asked questions
What are macronutrients and why do they matter?
Macronutrients (protein, carbs, fat) are the major nutrients your body needs for energy and function. Protein builds and repairs muscle; carbs fuel your brain and intense exercise; fat supports hormones and absorbs vitamins. While total calories drive weight change, your macro split influences hunger, energy, and muscle preservation.
Do macros matter more than total calories?
No. Total calories determine whether you lose, maintain, or gain weight, while macros influence hunger, muscle preservation, and performance. In a calorie deficit, any reasonable split produces fat loss. Hit your calorie target first, then tune the macros around hunger, energy, and training.
How much protein do I need?
A common recommendation for active people is 0.7–1.0 g per pound of body weight (1.6–2.2 g per kilogram). At 150 lb that works out to roughly 105–150 g per day, enough to support muscle building and recovery. For a target based on your own body weight and goal, use the protein intake calculator on Calquo.
This calculator is for informational and educational purposes only and is not medical advice. Its results are general estimates, not an individual assessment. Talk to a doctor, registered dietitian, or other qualified health professional before making decisions about your health, diet, or exercise.