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Macro calculator

Find the ideal split between protein, carbs and fat based on your calorie intake and your goal. Several presets available.

kcal
Ratio type
Goal

Classic split for a healthy lifestyle.

P: 30% / C: 40% / F: 30%

What are macronutrients?

Macronutrients (or macros) are the three main families of nutrients that provide energy: protein (4 kcal/g), carbs (4 kcal/g) and fat (9 kcal/g). Each plays a specific role: protein builds and repairs tissue, carbs provide quick energy and fuel the brain, and fat supports hormone production and vitamin absorption. The balance between these three macros shapes your body composition, performance and health.

Which macro split should you choose?

There's no universal split. The classic balanced split (30% protein, 40% carbs, 30% fat) works for most people. For fat loss, a higher-protein approach (40/30/30) preserves muscle mass. Low-carb (35% protein, 25% carbs, 40% fat) can help some people lose weight. Keto (25% protein, 5% carbs, 70% fat) is more restrictive and requires careful monitoring.

How to count your macros every day

Counting macros manually is tedious: you need to know the composition of every food, weigh portions and add up the totals. That's why most people quit after a few days. With Kalo, you just send your meals via WhatsApp message and Kalo automatically breaks down protein, carbs and fat. You get a visual summary of your day with zero data entry.

Macros and physical goals

Your physical goals determine your ideal split. For muscle gain, raise carbs around training to fuel performance and recovery. For cutting, prioritize protein to preserve muscle while in a deficit. For maintenance, a balanced split is enough. Consistency over time is what matters: a slightly imperfect split followed regularly beats a perfect plan abandoned after 3 days.

Frequently asked questions

What's the best macro split?
There's no universal ideal split. For most people, a balance of 30% protein, 40% carbs and 30% fat is an excellent starting point. Adjust afterward based on your results and food preferences. Sticking to the plan matters more than perfect ratios.
Should you count macros or calories?
The two are linked: your macros determine your total calories. Counting macros is more complete because it gives you a view of the quality of your diet, not just the quantity. For example, 2000 kcal of protein and vegetables don't have the same effect as 2000 kcal of sugar and fat.
How do you convert macros into calories?
Each gram of protein provides 4 kcal, each gram of carbs provides 4 kcal, and each gram of fat provides 9 kcal. For example, if you eat 150g of protein (600 kcal), 200g of carbs (800 kcal) and 65g of fat (585 kcal), your total is about 1985 kcal.
Is the keto diet for everyone?
No. The keto diet (very low carb, high fat) can be effective for some people, but it's restrictive and can be hard to maintain socially. It's not recommended for people with type 1 diabetes, pregnant women or those with eating disorders. Consult a healthcare professional before adopting it.
How can I track my macros easily?
With Kalo, just send your meals via WhatsApp message. Kalo automatically breaks down the protein, carbs and fat of each meal. You get a daily summary with the full breakdown — no manual data entry.

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