Your macro split.
Already know your daily calorie target? Enter it and pick an approach to see the gram breakdown of protein, carbs, and fat - the math most people get wrong by hand.
Free access to the Macro Split tool.
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Method & sources
Each gram of protein and carbohydrate provides about 4 calories and each gram of fat about 9 (Atwater factors), so grams = (calories × percent) ÷ calories-per-gram. We also check each macro against the Acceptable Macronutrient Distribution Ranges (AMDR) from the National Academies - protein 10–35%, carbohydrate 45–65%, fat 20–35% of calories - and flag when carbohydrate falls below the ~130 g/day reference.
- National Academies (Institute of Medicine). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005) - AMDR; carbohydrate RDA 130 g/day.
- USDA & HHS. Dietary Guidelines for Americans.
- USDA - general Atwater factors (protein 4, carbohydrate 4, fat 9 kcal/g).
How macros add up.
Each gram of protein and carbohydrate provides about 4 calories; each gram of fat provides about 9. So a "30% protein" target on a 2,000-calorie day is 600 calories from protein, which is 150 grams. This tool just does that arithmetic for whichever approach you pick.
There is no single "right" split
Balanced, higher-protein, lower-carb, and keto-style splits all work for different people and goals. Total calories and protein usually matter most; the exact carb-to-fat ratio is more about preference and what keeps you consistent. Pick what fits your life.
What this tool isn't
It's a calculator, not a meal plan or nutrition advice tailored to you. It assumes you already have a calorie target you're comfortable with. For a personalized plan, talk to a registered dietitian.