Split a calorie total into protein, carbohydrate and fat grams for five named presets, using the standard 4, 4 and 9 kcal per gram conversion. Runs entirely in your browser — your numbers never leave this device.
| Macro | Share | Calories | Grams |
|---|---|---|---|
| Protein | 30% | 600 | 150 g |
| Carbs | 40% | 800 | 200 g |
| Fat | 30% | 600 | 67 g |
Informational only. This calculator applies a published formula to the numbers you enter — it is not medical advice, a diagnosis, or a substitute for a clinician. Talk to a qualified professional about decisions concerning your health.
| Preset | Protein % | Carbs % | Fat % |
|---|---|---|---|
| Balanced | 30 | 40 | 30 |
| High protein | 40 | 30 | 30 |
| Low carb | 40 | 20 | 40 |
| Ketogenic | 20 | 5 | 75 |
| Low fat | 25 | 55 | 20 |
A macro split is two steps of arithmetic. First, a calorie total is divided by percentage: a preset assigns a percentage of total energy to protein, carbohydrate and fat, and those percentages sum to 100. Second, each macro's calories are converted to grams with the standard energy values used on nutrition labels — 4 kcal per gram for protein, 4 for carbohydrate and 9 for fat. The presets in the table are named distributions in common use; a custom split can also be entered directly.
Because fat carries more than twice the energy per gram of protein or carbohydrate, equal calorie shares do not produce equal gram amounts. In the balanced worked example, protein and fat each take 600 of 2,000 kcal, but that is 150 grams of protein against 66.7 grams of fat. Reading a split in grams without the conversion step is the most common source of confusion with these distributions, which is why the page shows both the calories and the grams for each macro.
The calculator performs the split arithmetic for a calorie total and a distribution. It does not select a distribution for any person and does not advise on diet; the output is informational.
Those are the standard energy values used in nutrition labelling: protein provides about 4 kcal per gram, carbohydrate about 4 kcal per gram, and fat about 9 kcal per gram. The gram conversion uses the value for each macro.
Yes — a distribution is a division of one calorie total, so the three shares must total 100%. All five presets in the table do. A custom split that does not sum to 100 cannot be applied until it does.
Any total can be entered directly, or one can be calculated first with the BMR & Calorie Calculator (TDEE) in this category, which uses the Mifflin-St Jeor equation. This page then splits whatever total is supplied.
No. The presets are named percentage distributions printed for selection; the calculator performs arithmetic on whichever distribution and total are entered. It does not recommend a diet for any person.
No. The calculation runs entirely in the browser and nothing entered is uploaded, stored or tracked.
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