Health & Fitness
Macro Split Calculator
Split daily calories into protein, carbohydrate and fat grams from percentage targets.
Formula
Protein and carbohydrate grams equal their calorie share divided by 4; fat grams equal its calorie share divided by 9.
How it works
Each percentage share of calories is converted with the energy density of that macro: 4 kcal per gram for protein and carbohydrate, 9 for fat. The percentages must total 100 or the split is meaningless.
FAQs
Why is fat divided by 9?
Fat packs more than twice the energy per gram of protein or carbs.
What split should I pick?
Common starting points are 30/40/30 or 25/45/30; adjust to preference and goal.
Does the split matter more than total calories?
For weight, total calories matter most; the split affects fullness and training.
General information only, not medical advice.