Macro Split Planner

Macro Split Planner: Turns daily calories into protein, carb, and fat gram targets using preset or custom ratios. It's built around macros, nutrition, macro calculator, so you can go from a raw question to a checked answer without switching tools.

The math behind it: Protein and carbs provide 4 kcal per gram while fat provides 9 kcal per gram, so the calculator divides calories by those factors to return grams. The core relationship is Protein g = (Calories × P%) ÷ (100 × 4) Carb g = (Calories × C%) ÷ (100 × 4) Fat g = (Calories × F%) ÷ (100 × 9), shown above the calculator so you can see exactly how your inputs turn into the result.

To use it well: (1) Enter daily calories. (2) Choose a preset macro split (balanced, high protein, lower carb, keto) or switch to Custom and type your own percentages. (3) Optional: set meals per day to see the grams to serve at each meal. Keep your units consistent as you go, and re-run a case you already know the answer to — it's the fastest way to catch a typo before it throws off a result you're relying on.

Worked example: entering Calories = 2,200, Preset = Balanced 30/40/30, Meals = 3 returns Protein ≈ 165 g, Carbs ≈ 220 g, Fat ≈ 73 g, ≈55 g protein per meal. Try swapping in your own numbers next, especially a case you're unsure about, before you use this for something that matters.