These are general starting points, not personalized medical or dietetic advice — adjust based on how your body responds over a few weeks.
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Good to Know
These are general starting-point percentages for common diet styles, not personalized nutrition advice — individual protein, carb, and fat needs vary with activity level, goals, and medical history. Adjust based on how your body responds over a few weeks.
Disclaimer
This calculator provides estimates for informational purposes only and does not constitute financial, medical, legal, or tax advice. Always consult a qualified professional about your specific situation.
How This Calculator Works
A macro (macronutrient) split divides a daily calorie target into grams of protein, carbohydrates,
and fat — the three nutrient categories every calorie ultimately comes from. Enter your daily
calorie target, pick a diet-style split (or set your own custom percentages), and this calculator
converts each macro’s percentage of calories into grams.
This calculator doesn’t estimate your calorie target itself — it splits a number you already have.
If you don’t know your daily calorie target yet, use the Calorie / TDEE Calculator first, then
bring that number here.
The Formula
Each macro’s calories are its percentage of the daily total, and grams are calories divided by that
macro’s calories-per-gram (protein and carbs are both 4 calories/gram; fat is 9 calories/gram, more
than double, since fat is a more energy-dense fuel):
Protein Grams=4Daily Calories×Protein%Carb Grams=4Daily Calories×Carb%Fat Grams=9Daily Calories×Fat%
Four built-in diet-style splits are offered as common starting points, each summing to 100% of
daily calories:
Split
Protein
Carbs
Fat
Balanced
30%
40%
30%
Low-Carb
35%
20%
45%
High-Protein
40%
35%
25%
Keto-Style
25%
5%
70%
A Custom option is also available for any protein/carb/fat percentages that add up to 100%.
If you enter your body weight, this calculator also shows your protein target in grams per
kilogram of bodyweight, alongside where that lands relative to a commonly-cited range of
1.6-2.2 g/kg often recommended for building or preserving muscle.
Worked Example
A 2,000-calorie daily target on the Balanced split (30% protein / 40% carbs / 30% fat):
Protein: 2000×0.30=600 calories÷4=150 grams.
Carbs: 2000×0.40=800 calories÷4=200 grams.
Fat: 2000×0.30=600 calories÷9≈66.7 grams.
For a 75 kg person, that 150 g of protein works out to 150÷75=2.0 g/kg —
within the commonly-cited 1.6-2.2 g/kg range for building or preserving muscle.
Cómo funciona esta calculadora
Una distribución de macros (macronutrientes) divide un objetivo calórico diario en gramos de
proteína, carbohidratos y grasa — las tres categorías de nutrientes de las que proviene, en última
instancia, cada caloría. Ingresa tu objetivo calórico diario, elige una distribución según el
estilo de dieta (o define tus propios porcentajes personalizados), y esta calculadora convierte el
porcentaje de calorías de cada macro en gramos.
Esta calculadora no estima tu objetivo calórico por sí misma — divide un número que ya tienes. Si
aún no conoces tu objetivo calórico diario, usa primero la Calculadora de Calorías / TDEE y luego
trae ese número aquí.
La fórmula
Las calorías de cada macro son su porcentaje del total diario, y los gramos son las calorías
divididas entre las calorías por gramo de ese macro (la proteína y los carbohidratos tienen ambos
4 calorías por gramo; la grasa tiene 9 calorías por gramo, más del doble, ya que la grasa es un
combustible más denso en energía):
Gramos de proteıˊna=4Calorıˊas diarias×Proteıˊna%Gramos de carbohidratos=4Calorıˊas diarias×Carbohidratos%Gramos de grasa=9Calorıˊas diarias×Grasa%
Se ofrecen cuatro distribuciones predefinidas según el estilo de dieta, como puntos de partida
comunes, cada una sumando el 100% de las calorías diarias:
Distribución
Proteína
Carbohidratos
Grasa
Equilibrada
30%
40%
30%
Baja en carbohidratos
35%
20%
45%
Alta en proteína
40%
35%
25%
Estilo cetogénico
25%
5%
70%
También hay disponible una opción Personalizada para cualquier combinación de porcentajes de
proteína/carbohidratos/grasa que sume 100%.
Si ingresas tu peso corporal, esta calculadora también muestra tu objetivo de proteína en gramos
por kilogramo de peso corporal, junto con dónde se ubica ese valor respecto a un rango comúnmente
citado de 1.6-2.2 g/kg, a menudo recomendado para desarrollar o preservar músculo.
Ejemplo resuelto
Un objetivo diario de 2,000 calorías con la distribución Equilibrada (30% proteína / 40%
carbohidratos / 30% grasa):
Para una persona de 75 kg, esos 150 g de proteína equivalen a 150÷75=2.0 g/kg
— dentro del rango comúnmente citado de 1.6-2.2 g/kg para desarrollar o preservar músculo.
Macros (macronutrients) are the three nutrient categories that make up your calorie intake: protein and carbohydrates (each 4 calories per gram) and fat (9 calories per gram). A "macro split" is how your daily calories are divided among the three, usually expressed as percentages.
What macro split should I use?
It depends on your goals and preferences — there's no single correct split for everyone. This calculator offers four common starting points (Balanced, Low-Carb, High-Protein, Keto-Style) plus a Custom option for your own percentages. Many people do well on a balanced split and adjust from there based on how their body responds.
Why doesn't this calculator ask for my weight or activity level?
This calculator splits a calorie target you already have into macros — it doesn't estimate that calorie target itself. If you don't know your daily calorie target yet, use the Calorie / TDEE Calculator first, then bring that number here. Body weight is optional here and only used to show how your protein target compares to common per-bodyweight guidance.
How much protein should I eat?
A commonly-cited range for building or preserving muscle is about 1.6-2.2 grams of protein per kilogram of bodyweight (roughly 0.7-1.0g per pound). This calculator shows where your selected split lands relative to that range when you enter your body weight, though individual needs vary with activity level and goals.
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