Daily Macro Breakdown
Choose a macro split that fits your goals (balanced, high protein, low carb) or customize your own percentages. The calculator converts total grams and per-meal targets automatically.
Used to suggest per-meal macro targets.
Macro Summary
Protein
165 g
660 kcal
Fat
73.3 g
660 kcal
Carbs
220 g
880 kcal
Macro split
Protein 30% • Fat 30% • Carbs 40%
Per meal targets (≈4 meals)
Protein 41.3 g • Fat 18.3 g • Carbs 55 g
How to Use This Calculator
Set calories first
Use maintenance or goal calories from TDEE/EER tools as the foundation. Macros redistribute these calories; they do not change total energy intake.
Pick a macro split
Balanced suits general health, high-protein favours muscle retention, and low-carb works for carbohydrate-sensitive plans. Customize percentages as needed.
Plan meals around your schedule
Use per-meal targets to build meals that hit your macros consistently. Adjust for workout timing or appetite patterns when possible.
Formula Reference
Protein (g) = Calories × (Protein % ÷ 100) ÷ 4
Fat (g) = Calories × (Fat % ÷ 100) ÷ 9
Carbs (g) = Calories × (Carb % ÷ 100) ÷ 4
- Protein and carbs contribute 4 kcal per gram; fat contributes 9 kcal per gram.
- Ensure percentages sum to 100%. Adjusting one macro requires updating the others.
- Re-assess macros when body weight, goals, or training volume change.
Frequently Asked Questions
Which macro split is best for fat loss?
Higher protein (30–35%) supports satiety and preserves lean mass. Split remaining calories between carbs and fats based on preference.
Can I change macros daily?
Consistency improves adherence, but some people adjust macros on training vs. rest days. Keep weekly averages aligned with your goal.
Do fibre and sugar matter here?
Yes. This calculator tracks total macros. Monitor fibre intake (25–38 g/day) and limit added sugars for overall health.
How often should I recalculate?
Re-evaluate macros every 4–8 weeks or after notable body weight changes, plateaus, or shifts in training intensity.