Please enter your daily calorie target.
Your daily macro targets
The four macro splits, and who they're for
Every diet style is really just a different ratio of the same three building blocks. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram — more than double. That's why high-fat diets like keto can hit the same calorie target with far fewer total grams of food weight from fat sources.
A balanced split (30/40/30) works well as a general-purpose default. A high-protein split (40/30/30) suits people prioritizing muscle retention during a calorie deficit. A low-carb split (35/20/45) is a middle ground for people who feel better eating fewer carbs without going fully ketogenic. A true keto split (25/5/70) restricts carbs enough to shift the body toward burning fat and ketones for fuel.
Why your protein target should scale with bodyweight, not just percentage
Percentage-based splits can produce misleadingly low protein targets for smaller people or misleadingly high ones for larger people, since percentages ignore body size entirely. A more reliable cross-check: aim for roughly 0.7 to 1 gram of protein per pound of bodyweight if you strength train regularly, or 0.5-0.7g/lb if you're more sedentary. This calculator shows both numbers so you can see whether your percentage-based protein target lines up with the bodyweight-based recommendation.
This calculator assumes you already have a daily calorie target — from a calorie calculator, a coach, or your own tracking. If you haven't set that number yet, start with our Calorie Calculator, which calculates your TDEE from your age, weight, height, and activity level, then come back here to split that number into macros.
Common macro-tracking mistakes
Chasing a percentage instead of a gram target
Percentages are just a starting point. Once you know your gram targets, track grams — they're far easier to hit consistently across different meals and food combinations.
Ignoring fiber inside the "carb" number
Fiber is technically a carbohydrate but isn't fully digested or absorbed. Some trackers subtract fiber to get "net carbs," which matters most for low-carb and keto tracking.
Setting protein too low
Under-eating protein is the most common mistake, especially on lower-calorie diets. Prioritize hitting your protein gram target first, then fill remaining calories with carbs and fat.
Switching splits too often
Any of these splits can work if followed consistently. Switching between keto, low-carb, and balanced every few weeks makes it hard to tell what's actually working.
Common questions
How do I calculate my macros?
Start with your daily calorie target, then split it across protein, carbs, and fat using a ratio matched to your goal. Protein and carbs are 4 calories per gram; fat is 9 calories per gram. Enter your numbers above to get exact grams.
What is a good protein, carb, and fat split?
A balanced split is roughly 30% protein, 40% carbs, 30% fat. High-protein diets often use 40/30/30. Low-carb uses around 35/20/45, and keto typically uses about 25/5/70.
How much protein should I eat per pound of bodyweight?
A common target is 0.7-1 gram of protein per pound of bodyweight for people who strength train regularly, or 0.5-0.7g/lb for a more sedentary lifestyle.
What is a good macro split for keto?
A standard ketogenic split is around 25% protein, 5% carbs, and 70% fat — low enough in carbs to help maintain ketosis for most people.
Should I count calories or macros?
Macros build on top of calories, not instead of them — you need a calorie target first. Macro tracking adds precision for body composition goals; calorie counting alone is simpler and works fine for general weight management.