Macro Nutrient Calculator

Fuel Splitter

Distribute your total daily calories into the three main macronutrients. Fine-tuning your macros can help with muscle retention and hormonal health.

Total Daily Calories (kcal)

Use the Calorie Calculator if you don't know this number.

Dietary Approach

Balanced (30/40/30) Good for overall health and sustainability.

Low Carb (40/20/40) Focus on protein and healthy fats.

High Protein (45/35/20) Best for bodybuilding and muscle gain.

Keto Style (20/5/75) Very low carb, high fat therapeutic approach.

150g

600 kcal

200g

800 kcal

67g

600 kcal

This breakdown is based on your selected dietary preference. Remember that quality matters as much as quantity.

30%

40%

30%

Crucial for muscle repair, immune function, and satiety. Aim for higher protein when in a calorie deficit.

Your body's primary energy source. High-intensity training requires more carbohydrates.

Essential for hormone production and nutrient absorption. Don't drop fats too low for long periods.

Technically a carb but often not fully absorbed. Essential for digestive health.