Macro Split Calculator

Grams of protein,
carbs, and fat — by diet style

Pick a calorie target and a diet style. Get exact grams, not just percentages.

🍱 Diet Style
Daily Macro Split
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calories/day
Protein
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Carbs
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Fat
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Diet styles explained
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Balanced (30/40/30): A moderate, sustainable split good for general health and most fitness goals.
🥣
High protein (35/35/30): Prioritizes muscle retention and satiety — popular for cutting or recomposition.
🥗
Low carb (30/20/50): Reduces carbs without going full keto — often used for steadier energy and appetite control.
🥚
Keto (25/5/70): Very low carb to encourage ketosis. Fat becomes the dominant fuel source.