Turn Your Calories Into a Simple Plate Plan
Enter your daily calories, pick a goal, and get your protein, carbs, and fat in grams.
This tool was built by Serge (MSc) using standard macronutrient guidelines. My background is a lifelong natural lifter with over a decade of drug-free training and a science background (MSc).
My tools are for educational purposes and give practical guidance, not professional advice.
Knowing how many calories to eat is only half the picture. Macros tell you what those calories are made of, and the split matters for your training, your recovery, and how full you feel.
Choose a goal and enter your daily calories, and the tool turns them into grams of protein, carbohydrate, and fat. Think of it as a starting point you can adjust.
| Macro | Grams | Calories |
|---|---|---|
| Protein | ||
| Carbohydrate | ||
| Fat |
The Math Behind the Grams
The tool divides your calories among the three macros according to your goal, then converts each share into grams. Protein and carbohydrate give about four calories per gram and fat about nine, which is why fat looks small in grams but large in calories.
The fat-loss split is 35 percent protein, 35 percent carbohydrate, and 30 percent fat. Maintenance is 30, 40, and 30, and the muscle-gain split is 28, 47, and 25.
How I Set Mine
I keep protein high in every phase, because it protects muscle when I eat less and builds it when I eat more. Then I let carbohydrate fund my training and keep fat steady for general health.
I recommend the same order of priorities to you. Hit your protein first, and treat the carbohydrate and fat numbers as flexible, so you can shift them toward foods you enjoy.
Reading the Table
The grams column is your daily target for each macro, and the calories column shows how much of your total each one covers. Add the three calorie figures and you land on the number you entered.
Give a new split a couple of weeks. If your energy in the gym drops, add carbohydrate, and if you feel hungry all day, check your protein and fibre.
Getting Your Calories Right First
A macro split is only as good as the calorie number behind it. If you do not have one yet, the TDEE calculator gives you a maintenance figure, and the calorie deficit calculator shows how to cut from it at a sensible pace.
To fine-tune protein on its own, use the protein intake calculator. If you want training to go with the plan, my Beginner Muscle Building Program is where I would start.
What It Cannot Know
Macro needs vary between people and goals, and this tool uses general splits rather than a personal plan. It does not account for medical conditions or specific dietary needs.
Use it as a guide and seek personal advice from a qualified professional where needed.
Scientific Basis
Macronutrient ranges follow general dietary guidance. See the NIH PMC review on energy needs for background on how calorie needs are estimated.