Not medical advice.These estimates are for general informational use only and aren't a substitute for professional medical advice, diagnosis, or treatment. Consult a qualified healthcare provider before changing your diet, exercise, or medication.

How the split is calculated

This calculator uses a protein-anchored approach, the order most sports-nutrition practitioners follow: set protein first, set a fat floor second, then let carbohydrate fill whatever calories remain. It is the same priority used in the position stands of theInternational Society of Sports Nutrition (ISSN).

1. Protein — set per kilogram of bodyweight

Protein needs scale with body mass, not with total calories, so it is set in grams per kilogram of bodyweight. Each diet style uses a target within the broadly cited 1.6–2.2 g/kg range that supports lean mass during weight change: Balanced 1.8 g/kg, High protein 2.2 g/kg, Keto 1.6 g/kg and Low carb 2.0 g/kg. If you enter bodyweight in pounds it is converted to kilograms internally using 1 kg = 2.2046 lb before the math runs.

2. Fat — a percentage floor

Fat is set as a share of total calories to keep it above a sensible floor for hormone production and the absorption of fat-soluble vitamins: Balanced 30%, High protein 25%, Low carb 40% and Keto 70%. Grams of fat are that share of calories divided by 9 kcal/g.

3. Carbohydrate — the remainder

Whatever energy is left after protein and fat is assigned to carbohydrate (it never drops below zero). This is why a higher-fat style such as Keto leaves very few carbohydrate grams, while Balanced leaves the most.

Energy conversion (the 4-4-9 rule)

Calories per gram follow the Atwater general factors used on nutrition labels worldwide:4 kcal/g for protein, 4 kcal/g for carbohydrate and 9 kcal/g for fat. Those factors are what convert your grams to calories and back. Because protein and fat are fixed first, the displayed percentages can differ slightly between styles even at the same calorie total.

Per-meal split

The per-meal figures simply divide each daily macro target by the number of meals you choose, as an even starting template. Real meals rarely split perfectly evenly — treat it as a guide and adjust around training, appetite and preference.

Frequently asked questions

Where do I get my daily calorie number?

From your total daily energy expenditure (maintenance calories) adjusted for your goal — for example a deficit to lose fat or a surplus to gain. Our TDEE calculator estimates that figure and can pass it straight into this tool, pre-filling your calories and bodyweight.

Why does protein use bodyweight instead of a percentage of calories?

Because protein requirements track lean body mass far more closely than they track energy intake. Anchoring protein to grams per kilogram keeps the target stable whether you are in a deficit or a surplus, instead of dropping your protein just because you cut calories.

Do the percentages always add up to 100%?

Yes — protein, carbohydrate and fat calories together make up your full daily calorie figure. The percentages shown are each macro's share of that total energy, computed with the 4/4/9 kcal/g factors, so they sum to 100% (any visible difference is rounding).

Which diet style should I pick?

They are templates, not prescriptions. Balanced and High protein suit most general training and body-composition goals; Low carb and Keto shift more calories to fat. The best split is the one you can follow consistently while hitting your protein target. This tool is for general information only and is not medical or dietary advice.

Is my data sent anywhere?

No. Every calculation runs in your browser and nothing you enter is uploaded or stored on a server.