Macro Split Calculator
Convert calorie targets into grams of protein, carbs, and fat using macro ratios.
Scratchpad (not saved)
Save to create a persistent, shareable workspace.
What This Calculator Does
Convert calorie targets into grams of protein, carbs, and fat using macro ratios.
It combines Daily Calories, Protein, Carbs, Fat to estimate Protein, Carbs, Fat.
Formula & Method
Core equations: Macro grams from calories: P_g=\frac{Cal\cdot p_P}{4},\ C_g=\frac{Cal\cdot p_C}{4},\ F_g=\frac{Cal\cdot p_F}{9}.
Notation used in the formulas: R = Protein; x_{1} = Daily Calories; x_{2} = Protein; x_{3} = Carbs; x_{4} = Fat.
Method summary: inputs are normalized to consistent units, core equations are evaluated, then secondary values are derived and rounded for display.
Use this calculator for quick scenario analysis. Start with baseline values, change one driver at a time, and compare how sensitive the results are to each input shown above.
Inputs Used
- Daily Calories: Used directly in the calculation.
- Protein: Used directly in the calculation.
- Carbs: Used directly in the calculation.
- Fat: Used directly in the calculation.
Related Calculators
- BMI Calculator — Calculate your Body Mass Index (BMI) using height and weight. Provides BMI category and healthy weight range.
- BMR Calculator — Estimate basal metabolic rate (resting calorie burn) using the Mifflin-St Jeor equation.
- TDEE Calculator — Estimate total daily energy expenditure based on BMR and activity level.
- Body Fat Percentage Calculator — Estimate body fat percentage using the U.S. Navy circumference method.
- Ideal Weight Calculator — Estimate ideal body weight range from height using BMI-based targets.
- Waist-to-Hip Ratio Calculator — Compute waist-to-hip ratio and basic cardiometabolic risk band.
- Lean Body Mass Calculator — Estimate lean body mass from weight and body fat percentage.
- One Rep Max Calculator — Estimate 1RM from lifted weight and repetitions using the Epley formula.