Energy & Macros
Custom Macro Split
Split kcal into fat/protein/carbs by chosen %.
Result
Protein
150 g
- Fat
- 88.9 g
- Carbs
- 150 g
Formula
grams = kcal × pct / (4 or 9).
Related Energy & Macros calculators
- BMR (Mifflin-St Jeor)Basal metabolic rate — Mifflin-St Jeor equation.
- BMR (Harris-Benedict)Basal metabolic rate — original Harris-Benedict.
- BMR (Katch-McArdle)Uses lean body mass instead of weight+height.
- TDEE CalculatorTotal Daily Energy Expenditure.
- Calorie Deficit CalculatorCalories to lose X kg per week.
- Bulking Calorie CalculatorLean bulk surplus.
Turn this into a plan
Use these numbers to seed a personalized 7-day meal plan with a categorized grocery list and printable PDF.
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