Macro Split Calculator

Macros—protein, carbs, and fat—are the building blocks of your diet. This calculator helps you figure out the right split for your goals, whether you’re going balanced, low-carb, high-protein, or keto.

What are macros and why do they matter?

Macros are short for macronutrients: protein, carbohydrates, and fat. Each plays a different role in your body. Protein helps build and repair muscle, carbs fuel your workouts and daily life, and fat supports hormone health and energy. For more, see the Harvard School of Public Health.

The right macro split depends on your goals. Balanced is a good default, but low-carb or high-protein can work for some people. Keto is very high fat, very low carb. Always talk to a registered dietitian before making big changes to your diet.

This calculator gives you a starting point. Adjust as needed based on your results and how you feel.

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