0
calories/day
Protein
0g
0 cal
Carbs
0g
0 cal
Fat
0g
0 cal
How This Macro Calculator Works
Estimates daily calories using Mifflin-St Jeor, adjusts for your goal, then splits calories into protein, carb, and fat targets.
The Split Used
30% protein, 40% carbs, 30% fat — a balanced starting point. Protein/carbs = 4 cal/g, fat = 9 cal/g.
Why Protein Matters
Supports muscle repair and is more satiating, helping appetite control during a deficit.
Frequently Asked Questions
Should I hit these exactly every day?
Not necessarily; many find success hitting a weekly average.
Why different from keto?
This is a general-purpose split; specific diets use different ratios for specific goals.
Should athletes adjust macros?
Often yes — endurance athletes may need more carbs, strength athletes more protein.