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Macronutrient splitter

Choose a balanced, high-protein or ketogenic template and translate your daily calorie target into clear gram goals for protein, carbohydrates and fat.

Runs entirely in this tab. Nothing you enter is sent anywhere.

Daily calorie goalkcal

Goal type

Balanced / Mediterranean

A flexible 25 / 45 / 30 starting point.

These are percentage templates, not prescriptions. Protein needs are often better personalized by body weight, training and medical context.

Your estimate

2,200kcal/day

Balanced / Mediterranean

Protein138 g (25%)

Carbohydrates248 g (45%)

Fat73 g (30%)

Educational estimates only—not medical advice, diagnosis or a substitute for a qualified clinician. Stop exercise and seek care for concerning symptoms.