Tools

MACRO CALCULATOR

Turn a daily calorie target into protein, carbs, and fat — tuned to whether you’re cutting, maintaining, bulking, or running keto.

Don’t know your target? Use the Calorie Calculator.

Goal
About this calculator

Balanced split (30/40/30) for holding your current body composition. Good default if you're not actively losing or gaining and want steady energy through the day.

Used to anchor protein in Cut or Custom mode (~1 g per lb).

Your macros

Protein

150g

Carbs

200g

Fat

67g

30% protein · 40% carbs · 30% fat (target 30/40/30)

Per meal

Protein

38g

Carbs

50g

Fat

17g

Divide your daily total evenly. Real meals won’t be exact — aim for the range, not the gram.

Calorie reconciliation

2003 kcal

Target 2000 kcal · adjust these macros based on training, hunger, and recovery.

Need to find your calorie target first? Calorie Calculator →