Macro targets translate your calorie goal into grams of protein, carbohydrates, and fat. Enter your daily calories and weight—or let the calculator estimate calories from your stats—and get a practical starting split for maintenance or fat loss.
Macro splits are starting points. Protein needs rise with training; fat should not drop below ~20% of calories long term. Adjust based on hunger, performance, and progress—not spreadsheet perfection.
Related tools & guides
Turn macros into meals with Building Balanced Meals for Weight Loss and Simple Meal Prep for Beginners.