Turn a daily calorie target into grams of protein, carbs and fat using a macro split you choose — and see the per-meal breakdown.
Diet Planner Calculator
Protein per day
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Carbohydrates per day
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Fat per day
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How it works: Calories are split by your chosen percentages, then converted with the standard energy values: protein 4 kcal/g, carbohydrates 4 kcal/g, fat 9 kcal/g. So at 2,000 kcal on a 30/40/30 split: protein 600 kcal ÷ 4 = 150 g, carbs 800 ÷ 4 = 200 g, fat 600 ÷ 9 ≈ 66.7 g. Pair this with the Calorie Calculator to find your target first.
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Estimates only — this tool is for general information and planning, not medical advice. If you have a health concern, please talk to a qualified clinician.