How much protein, fat, and carbs per day?
You know how many calories you want to eat, but what should they come from? Protein, fat, or carbs? Each of these has a different job and a different number of calories per gram. They're called macronutrients (or just "macros"), protein + fat + carbs.
Enter how many calories you want to eat, how much you weigh, and pick a ready-made split (balanced, high-protein, low-carb, keto, endurance), or set your own with sliders. The calculator gives you grams, calories, percentages, and shows what it means in real food: e.g. "180g of protein ≈ 6 chicken breasts or 1 kg of cottage cheese".
Bonus: per-meal split. Eating 4 times a day? The calculator tells you how much protein and the rest goes into each meal.
How to use it
- Enter your daily calorie target: from our TDEE calculator or your own number.
- Enter your weight: to compute how much protein per kg of bodyweight (standard 1.6-2.2 g/kg for active people).
- Pick a preset: balanced (default), high-protein (cut/recomp), low-carb, keto, endurance/sport. Or custom: drag the sliders, total always 100%.
- Read the result: grams + calories + %, plus the food translation (how many chicken breasts, tablespoons of oil, slices of bread).
- Set meals per day (default 4), the calculator splits everything evenly per meal.
When this is useful
Six typical scenarios where a macro split helps:
- Starting a cut: you want to burn fat without losing muscle. Key: high protein (at least 2 g per kg of bodyweight). The calculator shows the exact grams + how that translates into normal food.
- Doing a bulk: you're building muscle, eating more than you burn. Protein 1.6-2 g/kg, fat 25-30%, the rest carbs (training fuel). The calculator gives a ready plan.
- Doctor or coach asked for a "macro split": e.g. dietician said "40/30/30" or "30/30/40". You type it in, get grams, head to the store.
- Trying keto for the first time: you don't know how much of what. Keto is a diet with minimal carbs (your body produces energy from fat instead of sugar). The calculator shows: 70% fat, 25% protein, max 5% carbs. Concrete numbers instead of guessing.
- Endurance athlete: long-distance running, cycling. You need lots of carbs (fuel). Pick "Endurance", 55% carbs, the rest split. Done.
- Insulin resistance / pre-diabetes: fewer blood sugar spikes. Lower-carb split (40% fat, 35% protein, 25% carbs) plus eating every 3-4 hours. The calculator helps lay it out.