Use the free Body Recomposition Macro Calculator on ToolVexa to split your daily calories into protein, carbohydrate and fat targets for body recomposition. Enter your calories and the percentage for each macro, press Calculate, and the daily gram targets appear straight away.
How to Use
Enter your total daily calories and the share of calories you want from protein, carbohydrates and fat. The three percentages should add up to 100. Press Calculate to see each macro in grams per day.
Formula in Plain Words
Multiply calories by each percentage to get that macro’s calories. Protein and carbohydrate each give 4 calories per gram, so divide by 4. Fat gives 9 calories per gram, so divide by 9.
Worked Example
At 2,500 kcal with 30% protein, 40% carbohydrate and 30% fat, the targets are 187.5 g of protein, 250 g of carbohydrate and 83.3 g of fat per day.
FAQs
What is body recomposition? It means building muscle while losing fat at the same time, usually with strength training and a steady calorie intake.
Do the percentages need to total 100? Yes, for a complete split. If they do not, adjust one value before using the targets.
Is this a diet plan? No. It gives gram targets only; food choices and medical needs are personal.