6XC

Macro Calculator

Split your daily calories into protein, carbs and fat grams — balanced, low-carb or high-protein presets.

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Turning Calories into Macros

Protein and carbs provide 4 kcal per gram, fat 9 kcal per gram. Pick your daily calories (use our calorie calculator for TDEE) and a split: balanced 30P/40C/30F, low-carb 40P/20C/40F, or high-protein 40P/30C/30F. The tool converts percentages into daily grams. A common protein anchor is 1.6-2.2 g per kg of body weight when training.

Informational only, not dietary advice — individual needs vary.

Frequently Asked Questions

How much protein do I actually need?

Sedentary adults: ~0.8 g/kg minimum. Strength training or dieting: 1.6-2.2 g/kg preserves muscle best. The presets land in that zone for typical calorie levels.

Is fat below 20% a good idea?

Rarely — fat supports hormones and vitamin absorption. Most guidelines keep fat at 20-35% of calories.

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