Calculate your ideal daily macronutrient split. Enter your details and choose a diet profile to get personalized protein, carb, and fat targets in grams.
Daily Calorie Target
2,739 cal
Protein
274g
1096 cal
Carbs
205g
822 cal
Fat
91g
822 cal
Protein
274g - 40% (1096 cal)
Carbs
205g - 30% (822 cal)
Fat
91g - 30% (822 cal)
Common foods to help hit your daily targets
Protein (274g)
Chicken breast
100g / 3.5oz
Eggs
1 large egg
Greek yogurt
170g / 6oz
Salmon
100g / 3.5oz
Tofu
100g / 3.5oz
Carbs (205g)
Brown rice
1 cup cooked
Oatmeal
1/2 cup dry
Sweet potato
1 medium
Whole wheat bread
1 slice
Banana
1 medium
Fat (91g)
Almonds
1 oz (23 nuts)
Olive oil
1 tbsp
Avocado
1/2 medium
Peanut butter
2 tbsp
Cheese
1 oz / 28g
Approximate distribution across 3 meals + snacks
Breakfast
685
cal
P: 69g
C: 51g
F: 23g
Lunch
959
cal
P: 96g
C: 72g
F: 32g
Dinner
822
cal
P: 82g
C: 62g
F: 27g
Snacks
274
cal
P: 27g
C: 21g
F: 9g
Different ways to split your macros across 3 meals
Even Split
Equal macros each meal
Front-Loaded
Bigger breakfast for energy
Back-Loaded
Larger dinner, popular for IF
Your macro split determines what percentage of your daily calories come from protein, carbohydrates, and fat. Different goals call for different splits. The calculator first estimates your calorie needs using the Mifflin-St Jeor equation, then divides those calories across macros based on your chosen diet profile. Each gram of protein or carbs provides 4 calories, while each gram of fat provides 9.
Macronutrients are the three main nutrients your body needs in large amounts: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). The balance of these macros affects body composition, energy levels, and overall health.
Balanced (40/30/30 protein/carbs/fat) works well for most people. Low-carb (40/20/40) reduces carbohydrates for those who prefer more fats. Keto (30/5/65) is very low-carb and high-fat. High-protein (50/25/25) supports muscle building and recovery.
For general health, 0.36g per pound of body weight is the minimum. For active individuals and those building muscle, 0.7 to 1.0g per pound is commonly recommended. The calculator adjusts protein based on your chosen diet profile and calorie target.
Tracking macros gives you more control over body composition. Two diets with the same calories but different macro splits can produce very different results. Higher protein intake, for example, helps preserve muscle during weight loss and supports recovery after exercise.
TDEE Calculator
Calculate your Total Daily Energy Expenditure. Find out how many calories you burn per day based on your body stats and activity level using the Mifflin-St Jeor equation.
Calorie Deficit Calculator
Calculate your daily calorie needs and optimal deficit for weight loss. Uses the Mifflin-St Jeor equation with your activity level to find your TDEE and target intake.