Macro Calculator
Split your daily calories into protein, carbs, and fat targets.
Protein
165 g
30% of calories
Carbohydrate
220 g
Fat
73 g
Calories
2,200 kcal
The 4/4/9 rule
Protein and carbohydrate carry 4 calories per gram; fat carries 9. A macro split just divides your calorie budget by those densities. Total calories still decide weight change — macros decide how the change feels and how much muscle you keep.
Choosing a split
Higher protein (1.6–2.2 g/kg) preserves muscle in a deficit and satiates; endurance athletes lean on carbs for glycogen; low-carb suits some appetites. All work when calories match the goal — pick the one you can sustain.
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