Macros Calculator

Q: What macro split should I use?

Defaults: cut P30/F30/C40, maintain P25/F30/C45, bulk P25/F25/C50. Adjust to preference or professional guidance.

Q: How are grams calculated?

Protein & carbs are 4 kcal per gram; fat is 9 kcal per gram. We split your calories by the chosen percentages, then divide by kcal per gram.

Q: Can I customize percentages?

Yes—change the split and calculate. A custom split UI can be added if needed.

Enter your daily calorie goal and pick a goal type to see grams of protein, fat, and carbs.

Daily calories

Goal type

P=Protein, F=Fat, C=Carbs — % of total calories.

Protein

— g (4 kcal/g)

Fat

— g (9 kcal/g)

Carbohydrates

— g (4 kcal/g)

FAQ

What macro split should I use?

We use simple, effective defaults: cut P30/F30/C40, maintain P25/F30/C45, bulk P25/F25/C50. Adjust to preference or guidance from a professional.

How are grams calculated?

Protein & carbs: 4 kcal/g. Fat: 9 kcal/g. We multiply your calorie goal by each percentage, then divide by the kcal per gram.

Can I customize percentages?

Yes—change the split and re-calculate. If you’d like a custom split UI (sliders/inputs), we can add it.