Macro Calculator
Your daily calories split into grams of protein, carbs and fat.
How grams come from percentages
Protein and carbs hold 4 kcal per gram, fat 9. So on 2,000 kcal with a balanced split, 25% protein is 500 kcal ÷ 4 = 125 g, and 30% fat is 600 kcal ÷ 9 = 67 g. The split percentages are conventions, not physiology; total calories still decide weight change.
Which split to pick
For most people the balanced split is fine. High-protein suits dieters and lifters (protein preserves muscle in a deficit and is the most satiating macro). Keto's 5% carbs is a hard constraint, roughly 25 g, about one banana. Whatever the style, protein is the number to hit first; carbs and fat can flex against each other around it.