Macro Split Calculator
Turn a daily calorie target into grams of protein, carbohydrate and fat, per day and per meal, from a preset or your own percentages.
About this tool
Protein and carbohydrate provide about 4 kcal per gram and fat about 9, so grams = calories × share ÷ calories per gram. The default split follows UK government guidance, where about half your energy comes from carbohydrate (mostly starchy, wholegrain foods), around 35% from fat (with saturated fat under 11%) and the rest from protein. The other presets suit people who train regularly or prefer fewer carbohydrates. Choose Custom, or just type your own percentages; if they don't add up to 100%, they're scaled so they do and you're told.
The per-meal figures divide each day's amount evenly, which is a handy starting point when planning food. Coming from the Calorie (TDEE) Calculator, your calorie figure is filled in automatically. These are general guides, not personal dietary advice: speak to a GP or registered dietitian if you have a medical condition, are pregnant or are making big changes to how you eat.