Split your calorie target into protein, carbohydrate and fat grams.
Calories from protein and carbohydrates provide 4 kcal per gram, while fat provides 9 kcal per gram. Each diet style allocates a different percentage of your calories to each macronutrient, which we convert into grams.
Protein and carbohydrates
Grams = total calories × macro % ÷ 4 (protein & carbs yield 4 kcal/g)
Fat
Fat grams = total calories × fat % ÷ 9 (fat yields 9 kcal/g)
This is an estimate and not medical or nutritional advice. Macronutrient needs depend on individual health goals and conditions. Consult a registered dietitian for personalised recommendations.
Active individuals often target around 1.6–2.2 g of protein per kg of body weight. The preset percentages here are a starting point you can adjust with a dietitian.
The best split is the one you can sustain while meeting your goals. Balanced works for most people; lower-carb or keto suit specific preferences and medical guidance.