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Nutrition / BOLD PERFORMANCE TOOLKIT

# Macro target planner

Convert your own calorie target and macro split into grams.

### Make it your own.

Change the example numbers to match your plan.

Your calorie target (kcal)Protein (%)Carbohydrate (%)Fat (%)

YOUR RESULTS

Protein

125 g

Carbohydrate

250 g

Fat

55.56 g

Targets are your inputs, not recommendations. Percentages must add up to 100.

Enable JavaScript to update this tool. The values shown are examples.

PUT IT INTO PRACTICE

## How to use this tool.

Convert a calorie target and percentage split you already have into gram amounts.

1.  Enter your chosen calorie target.
2.  Enter protein, carbohydrate, and fat percentages that add up to 100.
3.  Read the gram amounts for each macro; change your inputs to compare another split.

### A worked example.

At 2,000 kcal with a 25% protein, 50% carbohydrate, and 25% fat split, the result is 125 g protein, 250 g carbohydrate, and approximately 55.56 g fat.

Example inputs illustrate how the tool works.

## Know what the numbers mean.

Each macro gets its percentage of total calories, then those calories are divided by 4, 4, or 9 to get grams. Example values demonstrate arithmetic and are not a personalized diet or recommended split.

Your inputs stay in this browser tab. Nothing is sent to Brock. Reloading resets your inputs.

These tools organize targets you already have. For individual nutrition needs, consult a registered dietitian. [Learn how to read food labels from the FDA.](https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label)

[Talk through your training goals](https://bold-performance.vercel.app/contact)

KEEP EXPLORING

## More for your training.

[

### Calories from macros

See the energy represented by protein, carbs, and fat.

](https://bold-performance.vercel.app/tools/macro-calories)[

### Protein per meal

Divide your chosen daily protein target across meals.

](https://bold-performance.vercel.app/tools/protein-planner)[

### Hydration progress

Compare your recorded water with a goal you choose.

](https://bold-performance.vercel.app/tools/hydration-tracker)

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Source: https://bold-performance.vercel.app/tools/macro-split

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