Search "carbohydrate calculator" or "protein calculator" and you'll find dedicated pages for each — but they all run the same underlying math on the same total calorie number.
40 30 30 macro split, the standard starting point
A balanced split allocates 40% of calories to carbohydrate, 30% to protein, and 30% to fat. On a 2,759 calorie target (moderately active, 80 kg), that works out to 276 g carbohydrate, 207 g protein, and 92 g fat — using 4 calories per gram for carb and protein, and 9 per gram for fat.
How many grams of protein per day, without a separate calculator
Because all three macros come from the same calorie total, showing them together makes the real tradeoff visible: raising protein's percentage necessarily lowers carb or fat's share of the same pie. Calculating them one at a time on separate pages hides that relationship entirely.
Macros for weight loss calculator, adjusting the split
This calculator includes three common presets — balanced, lower-carb, and higher-carb — since there's no single correct split. It depends on your goals, training style, and what you can actually sustain day to day.
