Macro Split Calculator
Turn your calories into protein, carbs and fat targets.
Split your daily calories into protein, carb, and fat targets — drag the dials and see grams, per-meal numbers, and hand portions instantly.
How this is calculated
Methodology & sources
- BMR equation: Mifflin-St Jeor equation (1990)
- Protein range: ISSN Position Stand: protein and exercise (Jäger et al. 2017)
- Protein RDA: Protein RDA 0.8 g/kg — NIH ODS Protein Fact Sheet for Professionals
- Fat band: Fat AMDR 20–35% — NIH ODS Dietary Fats fact sheet
- Dietary Guidelines: Dietary Guidelines for Americans 2020–2025
- Activity multipliers: FAO/WHO/UNU report on human energy requirements
- Hand portions: Precision Nutrition hand-portion method
- Weight-loss pace: CDC — Healthy weight loss (1–2 lb/week)
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
⚖️ Practical toolkit tip — Flat Digital Kitchen Food Scale (1g / 0.05 oz precision, ~$12)
Why it helps: Using the "Tare / Zero" button on your plate lets you weigh peanut butter, oils, or cooked chicken in 5 seconds without dirtying measuring cups.
Pro tip: Use a digital scale for 2 weeks to calibrate your eye, then switch to our Hand Portion Sizer whenever you eat out.