Calculate your optimal daily macronutrient gram targets (protein, carbs, and fats) for weight loss, muscle building, or keto diets.
The Macronutrient Split Calculator translates daily calorie targets into exact gram measurements for protein, carbohydrates, and dietary fats. Whether tailoring a ketogenic diet, high-protein muscle-building split, or balanced lifestyle nutrition plan, this tool eliminates macro calculation guesswork.
Protein and carbohydrates provide 4 calories per gram, while dietary fats provide 9 calories per gram.
A balanced diet typically uses 40% carbs, 30% protein, 30% fat; a bodybuilding cut uses 40% protein, 35% carbs, 25% fat; a ketogenic diet uses 70% fat, 25% protein, 5% carbs.
High protein supports muscle retention during fat loss; higher carbs fuel endurance athletic training; higher fat supports satiety and ketogenic adaptations.
No, all macronutrient arithmetic runs 100% locally in your browser memory for total privacy.
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