Health Macro calculator
Turn a daily calorie target into grams of protein, carbohydrate and fat, with presets for balanced, low-carb, endurance and ketogenic splits.
From the calorie or BMR calculator.
Optional, used for protein per kilogram.
Protein
165 g
660 kcal
Carbohydrate
220 g
880 kcal
Fat
73 g
660 kcal
- Total calories
- 2,200 kcal
- Protein per kg
- 2.36 g/kg
- Per meal (÷3)
- 55 g protein
2.36 g/kg sits in the range meta analyses associate with preserving lean mass, roughly 1.6 to 2.2 g/kg for people training in a deficit.
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Reembun. (2026, July 28). Macro calculator. https://reembun.com/macro-calculator
How to use it
Enter your daily calories
Bring the figure from the calorie or BMR calculator, or type the target you already work to.
Add your body weight
Optional, and it is what turns protein into grams per kilogram, which is how protein targets are usually written.
Pick a split
Balanced, low carb, high carb, ketogenic and Zone are one click each. Custom split lets you set the three percentages yourself.
Read the grams
Protein, carbs and fat in grams a day, with a per meal figure for three meals so it is easier to shop and cook to.
Energy density
Everything here follows from three constants:
Protein 4 kcal per gram
Carbohydrate 4 kcal per gram
Fat 9 kcal per gramSo converting a percentage split into grams means dividing each share of calories by its density:
grams = (calories × percentage ÷ 100) ÷ kcal per gramA worked example
2,200 calories on a balanced 30/40/30 split:
| Macro | Calories | Grams |
|---|---|---|
| Protein | 660 | 165 g |
| Carbohydrate | 880 | 220 g |
| Fat | 660 | 73 g |
Note the asymmetry: fat and protein have identical calorie shares here, but the fat figure is less than half the weight. That is the 9-versus-4 difference, and it is why fat is the macro most often underestimated when portioning by eye.
Common splits
| Split | Protein | Carbs | Fat | Suits |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General use, most people |
| Low carb | 35% | 20% | 45% | Appetite control, lower activity |
| High carb | 25% | 55% | 20% | Endurance training |
| Ketogenic | 25% | 5% | 70% | Specific therapeutic or personal use |
None of these is metabolically magic. Controlled studies that equate calories and protein find little difference in fat loss between carbohydrate and fat ratios. What differs is adherence, training performance and how hungry you are, which are the things that actually determine whether a plan works.
Set protein first
Percentages are a convenient interface and a poor target. A 30% protein split gives 135 g at 1,800 calories and 225 g at 3,000, the same percentage describing very different intakes.
The more robust approach is to fix protein in grams per kilogram of bodyweight, then let the remaining calories divide between carbohydrate and fat according to preference and training:
| Situation | Protein |
|---|---|
| Sedentary | 0.8-1.2 g/kg |
| Recreational training | 1.4-1.8 g/kg |
| Training in a deficit | 1.6-2.2 g/kg |
| Older adults | 1.2-1.6 g/kg |
Distributing across the day
Total daily protein matters most. Beyond that, the evidence mildly favours spreading it across three or four meals of roughly 0.4 g/kg each rather than concentrating it in one, which is a practical rather than dramatic difference.
What this calculator ignores
Fibre is counted within carbohydrate here, as it is on most labels outside the US. Alcohol contributes 7 kcal per gram and is absent entirely. If you drink regularly, those calories are real and come out of the same budget. Micronutrients are not modelled at all, and a macro split that is arithmetically perfect can still be a poor diet.
Common questions
How much protein do I need?
Meta-analyses converge on 1.6 to 2.2 grams per kilogram of bodyweight for people training in a calorie deficit, which is where the evidence for preserving lean mass is strongest. Sedentary adults need considerably less. Going far above the range is not harmful for healthy kidneys but shows no further benefit.
Do the percentages or the grams matter more?
Grams, especially for protein. Percentages shift with total calories, so a 30% protein split means very different amounts at 1,800 and 3,000 calories. Set protein in grams per kilogram first, then let carbohydrate and fat fill the remainder.
Why is fat 9 calories per gram?
Because fat is more energy dense than protein or carbohydrate, both of which are 4. This is why a keto split with 70% of calories from fat is a smaller weight of food than the percentage suggests, and why fat is easy to under-count when eyeballing portions.
Does macro split matter for fat loss?
Total calories drive weight change; macro split affects how comfortable the process is and what you lose. Adequate protein preserves lean mass, and the carbohydrate-to-fat ratio is largely a question of adherence and training demands. Pick a split you can sustain.
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