Free calculator
Convert a daily calorie target into protein, carbohydrate and fat targets using a practical split.
150g
protein
200g
carbs
67g
fat
Approach
General estimate only. Individual needs and health advice take priority.
BonusBurn offers three planning presets: balanced is 30% protein, 40% carbohydrate and 30% fat; higher protein is 35%, 35% and 30%; lower carbohydrate is 35%, 25% and 40%. Protein and carbohydrate are converted at four calories per gram and fat at nine. These are convenient presets, not personalised dietary recommendations.
Balanced is a simple starting point. Higher protein may suit people prioritising satiety or strength training, while lower carbohydrate shifts more energy toward fat.
No. Weekly consistency matters more than perfect daily numbers. Use the result as a guide if detailed tracking helps you.
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