Enter a daily calorie target and choose a macro split. The calculator shows grams of protein, carbohydrate and fat for the day, and how much of each falls in a single meal.
Results are estimates for planning. Check the figures before you make a financial or health decision.
How the Calories and macros works
You enter a daily calorie target (between 800 and 10,000 kcal), choose a split and say how many meals you eat. Each split divides your calories by percentage:
- Balanced: 50% carbohydrate, 20% protein, 30% fat
- High protein: 40 / 30 / 30
- Lower carb: 25 / 35 / 40
- Lower fat: 55 / 25 / 20
- Endurance: 60 / 15 / 25
Each share of calories is turned into grams using energy per gram: protein and carbohydrate give 4 kcal per gram and fat gives 9 kcal per gram. So grams = calories × percentage ÷ kcal per gram. The per-meal line divides the daily grams by the number of meals.
The calculator does not set your calorie target. It does not account for alcohol (7 kcal per gram), fibre, medical conditions, pregnancy or sports-specific needs. The splits are starting points to adjust, not prescriptions.
Worked example
Using the default values in the calculator above:
| Input | Value |
|---|---|
| Daily calories | 2200 kcal |
| Macro split | Balanced (50% carbs, 20% protein, 30% fat) |
| Meals per day | 3 |
Protein per day: 110 g
| Carbohydrate | 275 g (1,100 kcal) |
|---|---|
| Protein | 110 g (440 kcal) |
| Fat | 73 g (660 kcal) |
| Per meal | 92 g carbs, 37 g protein, 24 g fat |
Tips and common mistakes
If you do not know your calorie target, work it out first with the Calorie and TDEE calculator and bring the figure here. Treat the grams as a guide and aim to be roughly right over a week rather than exact every day.
Check how you feel and how your weight or performance changes over a few weeks, then adjust the split. People with diabetes, kidney disease, an eating disorder history or a medical condition should get advice from a doctor or registered dietitian. This is general information, not advice.
Frequently asked questions
Where do I get my daily calories from?
Use a calorie or TDEE calculator, which estimates what you burn each day from your age, size and activity. Then adjust it for your goal.
Which macro split should I choose?
There is no single best one. Balanced suits most people as a start, while higher protein or endurance splits suit particular training goals. A dietitian can tailor it to you.
Why is fat measured differently from protein and carbs?
Fat contains 9 kcal per gram while protein and carbohydrate contain 4, so the same share of calories gives fewer grams of fat.