A worked example
A 2,200 calorie target on a balanced 30/40/30 split breaks down to 165g protein, 220g carbs, and 73g fat.
Frequently asked questions
Where do I get my calorie target?
Start with your TDEE (or a goal-adjusted version from the Calorie Calculator), then enter that number here to see how it breaks down by macro.
Which preset should I pick?
Balanced works well for most general health goals. Lower-carb or higher-carb suit specific training styles or preferences. Keto is a much more restrictive approach that some people use for specific metabolic or medical reasons — it's worth understanding the trade-offs before adopting it long-term.
This calculator provides estimates for general informational purposes only and is not medical or dietary advice.