Macro Calculator

Your details

kcal
Used only to show protein in grams per kilogram of body weight. 0 = off.
kg
Used to break your daily macros down into a per-meal target.
Currency
Protein
150g
Carbs200g
Fat67g
Daily calories2,000kcal
Protein per meal50g
Carbs per meal67g
Fat per meal22g

For 2,000 kcal: 150 g protein, 200 g carbs, 67 g fat.

  • Protein and carbohydrate provide 4 kcal per gram; fat provides 9 kcal per gram.
  • A common protein target is 1.6-2.2 g per kg of body weight when building or keeping muscle.
  • The "best" split is the one you can stick to; total calories drive weight change more than the ratio.

Next stepNot sure of your calorie number? Switch the calorie source to "Estimate from my body stats".

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