Protein (g): Total daily grams of protein. Protein supports muscle repair and satiety. At 4 calories per gram, the percentage share of your total intake determines this number. Higher protein is generally recommended during fat loss to preserve lean mass.
Carbs (g): Total daily grams of carbohydrates. Carbs are your body's preferred fuel for high-intensity exercise. The muscle-building preset allocates 50% of calories to carbs to support heavy training demands.
Fat (g): Total daily grams of fat. At 9 calories per gram, fat is calorie-dense, so even a 20–30% share translates to fewer total grams than protein or carbs. Fat supports hormone production and nutrient absorption.
Per Meal: Each macro divided by your number of meals. Spreading protein roughly evenly across meals (20–40g per sitting) is generally considered optimal for muscle protein synthesis.
How This Calculator Works
You enter your daily calorie target, select a goal (fat loss, maintenance, or muscle building), and specify how many meals you eat per day. The tool applies a preset percentage split — 40/30/30 for cutting, 30/40/30 for maintenance, 30/50/20 for building — and converts each percentage to grams using 4 kcal/g for protein and carbs and 9 kcal/g for fat. It then divides by meals for per-meal portioning. It does not calculate your calorie needs — use the TDEE or Calorie calculator first.
Quick Questions
What if I don't know my daily calorie target?
Use the TDEE calculator or Calorie calculator first to estimate your total daily energy expenditure, then enter that number (or an adjusted number for your goal) here.
Can I customize the percentage split?
This calculator uses three fixed presets. If you need a custom split (like 35/35/30), you can calculate manually: multiply your calories by each percentage, then divide protein and carb calories by 4 and fat calories by 9 to get grams.
Is 40% protein too high for fat loss?
For most healthy adults, 40% protein during a calorie deficit is well-supported by research. It helps preserve muscle mass while losing fat. However, individuals with kidney conditions should consult a physician before adopting a high-protein diet.
Does meal frequency matter for results?
Total daily intake matters more than meal timing for body composition. However, spreading protein across 3–5 meals (roughly 20–40g per sitting) may optimize muscle protein synthesis compared to eating it all in one or two meals.
Estimate only. Results reflect your inputs and standard formulas — they are not financial, tax, legal, health, or investment advice. Verify important decisions with a qualified professional.