Calorie & Macro Target Planner
Convert a calorie target and preferred macro split into grams of protein, carbohydrates, and fats per day. The planner also divides the totals evenly across your chosen number of meals so you can plan portions with confidence.
Informational estimates only. Consult a registered dietitian for personalized nutrition advice.
Examples
- 2,200 kcal with 30% protein, 45% carbs, 25% fat over 4 meals ⇒ Daily macros: Protein 165.0 g, Carbs 247.5 g, Fat 61.1 g. Per meal (4 meals): Protein 41.3 g, Carbs 61.9 g, Fat 15.3 g
- 1,800 kcal with 35% protein, 35% carbs, 30% fat over 3 meals ⇒ Daily macros: Protein 157.5 g, Carbs 157.5 g, Fat 60.0 g. Per meal (3 meals): Protein 52.5 g, Carbs 52.5 g, Fat 20.0 g
FAQ
Do the macro percentages need to equal 100%?
Entering values that add up to 100% is ideal, but if they do not the planner normalizes the ratio so the resulting grams stay proportional.
Can I include snacks or shakes in the meal count?
Yes. Count any eating occasions that should share the daily macro totals, including snacks, pre-workout drinks, or smoothies.
How should I round the per-meal grams when cooking?
Use the per-meal numbers as a guide and round to the nearest whole gram or household measure that is practical for your kitchen scale or measuring cups.
Additional Information
- Protein and carbohydrates contain approximately 4 kcal per gram while fat contains roughly 9 kcal per gram.
- If your percentages do not sum to 100%, the planner normalizes them so the distribution still reflects your chosen ratio.
- Adjust the meals per day field to see how macro portions change across breakfast, lunch, dinner, or snacks.