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MacroBench
Any calories, any percentage split — get grams instantly.
Because protein and carbs have 4 calories per gram while fat has 9, a 30% calorie split for fat is fewer grams than a 30% split for protein at the same calorie level — this calculator does that conversion for you.
Different diet approaches (balanced, high-protein, low-carb) all use different percentage splits — having a calculator that accepts any split means you're not locked into one preset diet philosophy.
Daily energy expenditure with personalised macro splits.
OpenBody mass index with healthy-range guidance.
OpenUS Navy circumference method for body fat percentage.
OpenDaily hydration target based on weight, activity, and climate.
OpenWhat you entered
Protein: 30% of calories ÷ 4 kcal/g
(2200 × 30/100) ÷ 4= 165 gFat: 30% of calories ÷ 9 kcal/g
(2200 × 30/100) ÷ 9= 73 gCarbs: 40% of calories ÷ 4 kcal/g
(2200 × 40/100) ÷ 4= 220 gResult
Protein: 165 g
At 2200 kcal with a 30/30/40 split, that's 165g protein, 73g fat, and 220g carbs.