Nutrition tool

Macro calculator

Enter your daily calories, pick a split, and get the grams of each macro to aim for.

Daily calories Not sure? Work them out with the calorie calculator.

Split

Balanced 30 / 40 / 30 Higher carb 25 / 50 / 25 Lower carb 35 / 25 / 40 Keto 25 / 5 / 70 Custom · · ·

Want this done for you, every session?

FitJur adds up your macros as you log food and shows what is left for the day, with a barcode scanner for the packet in your hand.

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How it works

Each split gives protein, carbs and fat a share of your calories. The calculator turns those shares into grams using 4 calories per gram for protein and carbs and 9 for fat.

Protein is the macro that matters most for training. If a split gives you less than about 1.6 grams per kilo of bodyweight, raise it and take the difference from carbs or fat.

The split is a starting point, not a rule. If you train hard and feel flat, move calories from fat to carbs. If you are always hungry on a cut, do the reverse.

The splits

Percent of daily calories from each macro, and who each split tends to suit.

Split	Protein	Carbs	Fat	Best for
Balanced	30%	40%	30%	Most people, most goals.
Higher carb	25%	50%	25%	Hard training, lots of volume or cardio.
Lower carb	35%	25%	40%	Cutting, or you feel better on fewer carbs.
Keto	25%	5%	70%	Deliberate ketogenic eating only.

Questions

Which split should I pick?

Balanced unless you have a reason not to. Higher carb if your training is long or frequent, lower carb if you are cutting and prefer fuller meals, keto only if you are deliberately eating that way.

Do I have to hit the numbers exactly?

No. Get protein within 10 grams and let carbs and fat land within 15 to 20 grams. The weekly average matters more than any single day.

Where does fibre and alcohol fit?

Fibre is counted inside carbs on most labels. Alcohol is 7 calories per gram and has no macro of its own, so count it against your carbs or fat for the day.