Macro calculator
Split your calories into protein, carbs and fat by diet. In grams and percentages, simply.
Don't know your calorie need yet? Estimate it with the calorie calculator.
Indicative split. Protein and carbs = 4 kcal/g, fat = 9 kcal/g. Total calories remain what matters most.
How to split your macros?
Macros break your calories into protein, carbs and fat. No split is magic: the right one is the one you can sustain.
Calories first, macros second. To lose or gain weight, total calories decide. Macros fine-tune body composition (muscle vs fat) and satiety.
Enough protein, always. Whatever the split, aim for 1.6 to 2.2 g/kg of protein if you're active — see the protein per day calculator. The rest splits between carbs and fat as you prefer.
Stick to what's sustainable. Low-carb, keto or balanced all work if the deficit and protein are there. Volumeal estimates each meal's macros from a photo, as an honest range.