Free Tool
Macro Split Calculator
Calculate your daily protein, carbs, and fats based on your body, activity, and goal.
Calculate Your Macros
Your Macro Targets
Based on 2,400 calories
Protein
0 g
0% of calories
Carbs
0 g
0% of calories
Fats
0 g
0% of calories
1g Protein = 4 kcal • 1g Carbs = 4 kcal • 1g Fat = 9 kcal
What are macros?
Macronutrients are the three main nutrients your body needs in large amounts: Protein (muscle repair), Carbohydrates (energy), and Fats (hormones, brain function).
How to use your results
- Track food intake for 1–2 weeks using an app like MyFitnessPal.
- Spread protein evenly across 3–4 meals.
- Adjust based on how you feel and progress photos/measurements.
Next steps & resources
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Educational content only. Always consult a qualified professional before making significant dietary changes.