Free macro calculator
Turn calories into protein, carbs, and fats
Choose a balanced, cutting, or performance-focused macro profile and get a cleaner split you can carry into real meals.
Macro setup
Turn calories into a cleaner protein, carb, and fat split.
Built for balanced eating, higher-protein cuts, and performance support.
Macro profile
Balanced
144g protein
Built from 2200 kcal and 80 kg. Carbs and fats fill the rest of the split.
Calories
2200 kcal
Weight
80 kg
Profile
Balanced
Protein
144g
Supports satiety and recovery.
Carbs
253g
Supports training and daily energy.
Fat
68g
Supports hormones and routine adherence.
Use it this way
Use this split to build meals that are easier to repeat consistently.
Balanced
Best for general health, lighter decision fatigue, and a steady weekly routine.
High-protein cut
Keeps protein elevated while calories stay lower to protect satiety and recovery.
Performance
Protects carbs better for training-heavy weeks where output matters more.
High-protein planning
Move macro numbers into a practical protein-first weekly system.
Muscle-gain planning
See how protein and calories support a repeatable training week.
Read the guide
Use macro targets with a practical high-protein meal article.
Next step
Turn macro math into a weekly execution plan
Macros matter more when the product helps carry them into meals, grocery and rescue decisions during the actual week.