Macro Calculator
Get your ideal protein, carb, and fat split
gpt-4o-mini
Your prompt will appear here…
Your beautifully formatted article will appear here once you generate.
No history yet
Your generations will appear here. Sign in to save them permanently.
Do you know your calorie target but have no idea how to split it? Have you been told to eat more protein without a number attached? The Macro Calculator turns your goal and your eating habits into daily protein, carbohydrate and fat targets you can actually shop for.
Calories tell you how much. Macros tell you what kind. The second question is the one that changes how you feel while you eat.
Short answer: The Macro Calculator runs free on EizTools and splits your daily calories into protein, carbohydrate and fat targets based on your goal and diet style, and explains the reasoning behind the split it gives you.
What is Macro Calculator?
It is a nutrition maths tool that answers one question: how many grams of each macronutrient should you eat today? You describe your calorie target, your training and how you like to eat, and the Macro Calculator returns the split in grams, with percentages and a short explanation of why those numbers suit your goal.
How Does Macro Calculator Work?
- Type your details into the prompt, such as calories, bodyweight, training days and meal pattern.
- Decide which AI engine runs the numbers.
- Open the advanced options and set Diet Style, Goal, Split Priority and Unit System.
- Press generate and the split appears underneath, with the word count on the card.
- Copy the numbers, or export them as TXT, Word or HTML to keep with your food diary.
Both runs stay listed under the result, so a fat loss split and a maintenance split can be held on screen together while you decide.
A Worked Example
Type: 80kg, lifting four times a week, target 2200 calories, three meals plus one snack, want to keep muscle while losing fat.
Set Goal to Recomposition, Split Priority to Protein first and Unit System to Grams + percentages. Turn on grams per meal and example foods per macro. The answer comes back as a daily target, the same target divided across your four eating occasions, and a short list of foods that make each number easy to hit.
The Four Dropdowns That Matter
| Option | What it controls | Where to start |
|---|---|---|
| Diet Style | The shape of the split before your goal adjusts it | Balanced, unless you already eat low carb |
| Goal | Whether protein, carbs or calories get priority | The one you are honestly chasing this month |
| Split Priority | Which macro is fixed first and which flexes | Protein first, the safest default for most people |
| Unit System | How the answer is expressed | Grams + calories, so both views are on the page |
The toggles add a fibre target, per meal grams, example foods and an explanation of the reasoning. The output length slider runs from Very Short to the longest setting, and Custom Instructions handles anything unusual, such as a dairy free diet or two training sessions a day.
What it does well
- Gives a number instead of vague advice about eating more protein
- Breaks the daily target into meals, which is how people actually eat
- Explains the split, so you can adjust it yourself later
- Free, with no account and no limit on regenerating
Where you still think for yourself
- Estimates depend on the calorie figure you supply
- It cannot weigh you or see your training load
- Real progress needs a few weeks of data, not a single calculation
Common Mistakes With Macros
- Chasing perfect numbers daily. Weekly averages matter more.
- Setting protein by percentage rather than by bodyweight.
- Cutting fat too low, which usually shows up as poor sleep and appetite swings.
- Forgetting fibre entirely, then wondering why digestion suffers.
Tip Recalculate after a real change in weight or training, not every week. Small drifts are noise, and chasing them makes it hard to tell whether the plan is working.
EizTools is a free platform where each job gets its own AI tool, its own prompt engineering and its own settings, and nothing is hidden behind a sign up. The AI engine is switchable before every run. Once you have your targets, the Recipe Generator is the fastest way to turn them into meals you will actually cook.
Frequently Asked Questions
What if I do not know my calorie target?
Describe your weight, height, age and activity, and ask for calories first. The tool estimates a starting figure and then splits it into macros.
How much protein is sensible?
Most active people land between 1.6 and 2.2 grams per kilogram of bodyweight. Set Split Priority to Protein first and the result will sit inside that range.
Do I need to hit the numbers exactly?
No. Being within about ten grams on protein and reasonably close on the rest is enough for progress. Precision beyond that rarely changes the outcome.
Can it work for a vegan diet?
Yes. Say so in the prompt and the example foods change to legumes, tofu, seitan and soy products, with a note on hitting protein without animal sources.
Macros are a planning tool, not a scoreboard. Get the daily split, divide it across your meals, and check in after a few weeks rather than after a few days.
The calculator is right above this text. Add your calories and your goal, and read your first split.
Sabir Bepari
Founder of EizTools and a passionate AI enthusiast dedicated to building practical, user-friendly AI tools that simplify everyday tasks.
Follow EizTools
New AI tools, practical tips and product updates — straight to your feed.
