Turn your daily calorie target into a protein, carb, and fat breakdown that matches your goal.
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Hitting your calorie target only tells half the story — what those calories are made of (protein, carbs, fat) shapes how you feel, perform, and change your body. This tool splits your calorie goal into a practical macro plan.
Macronutrients are the three sources of calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). The right split depends on your goal — fat loss, maintenance, or muscle gain.
Start with your daily calorie target — from our Calorie & TDEE Calculator if you don't already have one — then pick your goal to get a gram-based breakdown.
Get your daily calorie number first from the Calorie & TDEE Calculator, and track your starting composition with the BMI or Body Fat % calculators in Fitness.
No — treat them as a target range. Being within 5-10g most days works just as well as hitting the number exactly.
Higher protein intake during a calorie deficit helps preserve muscle mass, which keeps your metabolism higher while you lose fat.
This calculator uses standard AMDR-based splits. If you follow a specific low-carb or ketogenic protocol, your ratios will differ from these general splits.