Macro calculator
Split your daily calories into protein, carbs and fat — in grams and percentages, with a split that suits how you train and eat.
Your result
Protein
30%
165 g
Carbs
40%
220 g
Fat
30%
73 g
The result updates as you change the values. Nothing is saved or sent anywhere.
How macros are calculated
Protein and carbohydrate each provide about 4 calories per gram and fat about 9. Once a daily calorie figure and a percentage split are set, the grams follow directly from those numbers.
Protein is set first, because it is the macro with the clearest effect on fullness and on keeping muscle. Carbs and fat then divide the rest according to the split you prefer.
Higher carb suits frequent or intense training. Lower carb suits people who prefer larger, fattier meals. Total calories still decide weight change — the split mainly decides how the day feels.
Using the numbers day to day
Protein first, then fill in
Hit protein, then let carbs and fat land roughly where the split suggests. Being a little off on those two is normal.
Weekly averages beat daily perfection
Meals vary. What matters is that the week as a whole lands close to your targets.
Adjust after real data
If two to three weeks show no movement towards your goal, change calories first and revisit the split afterwards.
Frequently asked questions
- Do I need to hit my macros exactly?
- No. Getting close on most days is enough for almost everyone. Precision matters more for competitive athletes than for general health.
- Which split is best?
- The one you can keep to. At the same calorie and protein intake, the differences between splits are small for most goals.
- Where do I get my calorie number?
- Use the calorie calculator first, then bring that figure into this calculator.
Prefer to track it in the app?
Everything on this page is free to read. The Healti app is there if you want your meals, workouts and progress kept in one place.
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Healti provides general information about nutrition and training. It is not medical advice.