Calorie & Macro Split Calculator

Calorie & Macro Split Calculator – MedFinal

Macronutrients are the metabolic building blocks: Protein repairs tissue, Fats regulate hormones, and Carbohydrates provide energy. Optimizing your ratio is key to achieving specific body composition goals.

This calculator allows you to apply standard clinical protocols (like Keto or Low Carb) or design a Custom Split tailored to your physician’s or dietitian’s advice. It also estimates your daily fiber needs.

Daily Calorie Target

kcal

Meals Per Day

Select Diet Protocol

Balanced 30P / 35F / 35C

High Protein 40P / 30F / 30C

Keto 25P / 70F / 5C

Custom Split Edit Ratios

Protein %

Fat %

Carb %

Total: 100%

Your Macro Plan DAILY INTAKE

Protein –g — kcal

Fats –g — kcal

Carbs –g — kcal

Recommended Fiber Intake: — g

Per Meal Target (4 Meals)

Protein–g

Fats–g

Carbs–g

Calories— kcal

Quick Food Reference

Protein

Chicken Breast
Lean Beef
Egg Whites
Greek Yogurt
Tofu / Tempeh

Fats

Avocado
Olive Oil
Almonds/Nuts
Salmon
Whole Eggs

Carbs

Oats / Rice
Sweet Potato
Quinoa
Fruits
Vegetables

Understanding Ratios

Macronutrients contain different energy densities: Protein and Carbs provide 4 kcal/gram, while Fats provide 9 kcal/gram.

Balanced (30/35/35): Ideal for general health and maintenance.
High Protein (40/30/30): Best for fat loss and muscle retention.
Keto (25/70/5): A metabolic state utilizing fat for fuel.
Dietary Fiber: The USDA recommends 14g of fiber for every 1,000 calories consumed to support heart and gut health.

How to Use

Set Calories

Enter your daily calorie target (calculate this using our TDEE tool first).

Choose Protocol

Click on a diet type. Use Custom Split to manually enter specific percentages.

Plan Meals

Select how many meals you eat per day to see per-meal portion sizes.

Disclaimer: This calculator provides general recommendations. Specific medical conditions (e.g., kidney disease, diabetes) require tailored macro ratios. Consult a healthcare provider.