Macro Calculator

Calculate daily protein, fat, and carb targets based on your calorie goal.

Daily calories

kcal

Protein

150 g

Fat

67 g

Carbs

200 g

So funktioniert's

Splits your daily calories into protein/fat/carb percentages based on your goal, then converts each to grams (protein and carbs at 4 cal/g, fat at 9 cal/g).

Why does the split change with goal?

Higher protein is commonly recommended when losing weight to help preserve muscle mass, while a bulking split allows more carbs to fuel training.