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Hitting a calorie target is only part of a nutrition plan — how those calories are split between protein, carbohydrates, and fat (your "macros") affects muscle retention, satiety, and training performance.
This calculator splits a daily calorie target into grams of each macronutrient using commonly-cited percentage presets for maintenance, fat loss, and muscle gain goals.
How it works
Enter your daily calorie target and choose your goal. The tool applies a percentage split for that goal, then converts each macro's percentage of calories into grams (protein and carbs at 4 calories per gram, fat at 9 calories per gram).
- Enter daily calorie target.
- Enter goal.
- Click Calculate to see your results.
Examples
Macros for a maintenance goal
A 2,000-calorie maintenance target splits into about 150g protein, 200g carbs, and 67g fat using the 30/40/30 preset.
Who should use it
- Setting daily protein, carb, and fat targets for a fitness or nutrition plan.
- Comparing how macro splits shift between fat loss, maintenance, and muscle gain goals.
Industry applications
- Fitness and personal training
- Nutrition and dietetics
Advantages
- Converts a calorie target directly into actionable gram targets.
- Offers goal-specific presets rather than one generic split.
Limitations
- Uses general presets rather than individualized dietetic calculations.
- Doesn't account for specific medical conditions or dietary restrictions.
Common mistakes to avoid
- Setting a calorie target without first establishing an accurate maintenance (TDEE) baseline.
- Treating a generic percentage preset as a precise personalized prescription.
Best practices
- Pair this with the TDEE Calculator to set an accurate calorie target before splitting it into macros.
Tips
- Prioritize hitting your protein target consistently — it has the most direct impact on muscle retention and satiety of the three macros.