What macro split should I use?

Your ideal macro split depends on your goals: Balanced (50C/25P/25F) for general health, High Protein (40C/35P/25F) for fat loss/muscle preservation, Low Carb (35C/35P/30F) for reduced carbs, Keto (5C/25P/70F) for very low carbs, or Lean Bulk (45C/30P/25F) for muscle gain. Individual preferences and tolerances vary.

How much protein do I need?

Protein needs vary by goal: 0.7-0.8g per pound for fat loss/maintenance, 0.8-1.0g per pound for muscle gain, and 1.0-1.2g per pound for aggressive muscle building. Most macro calculators use 25-40% of calories from protein, which typically meets these recommendations.

How many carbs should I eat?

Carb intake ranges from 5% (keto) to 60%+ (high-carb) of total calories depending on your goal and preferences. For fat loss, 30-40% is common. For muscle gain and athletic performance, 45-55% is typical. For general health, 45-65% is recommended.

How much fat should I eat?

Fat intake typically ranges from 20-40% of total calories depending on your diet. Fat is essential for hormone production and nutrient absorption, so avoid going below 20% of calories. Most guidelines recommend 25-35% for general health.

Is there one best macro split?

No, the best macro split is individual and depends on your genetics, lifestyle, preferences, and goals. The most important factor is total calorie intake for weight loss/gain. Experiment with different splits to find what works best for your body and lifestyle.

Should I adjust my macros over time?

Yes, recalculate your macros every 4-6 weeks or when your weight changes significantly. As you lose or gain weight, your absolute macro amounts may change even if percentages stay the same. Also adjust if your goals change or if your current split isn't working.

Can I achieve my goals with different macro splits?

Yes, you can achieve weight loss or muscle gain with many different macro splits as long as total calories are correct. Some people do better with higher carbs, others with higher fat. The best macro split is the one you can sustain consistently while meeting your calorie goal.

How do I use macro targets for meal planning?

Use your calculated macro targets (in grams) to plan and log your meals. Track your food intake using an app like MyFitnessPal. Aim to hit your targets each day. Include protein with every meal, distribute carbs based on activity, and include healthy fats throughout the day.

Macro Calculator

Calculate your daily macronutrient targets based on your calorie goals and dietary preferences

Your Goals

Daily Calorie Target

Macro Split Method

Adjust protein and carbs below. Fat is automatically calculated to equal 100%.

Protein (%) 25% Recommended: 25-40% for most goals

Carbs (%) 50% Range: 5% (keto) to 70% (high-carb)

Fat (Auto-Calculated) 25%

25% Fat

Automatically set to make total = 100%

Protein
25%

Carbs
50%

Fat
25%

Total: 100%

Your Macro Targets

Protein

125 g

500 cal (25%)

Carbs

250 g

1000 cal (50%)

Fat

56 g

500 cal (25%)

Daily Targets: Consume approximately 125 g protein, 250 g carbs, and 56 g fat to reach your daily calorie goal of 2000 calories.

Macro Distribution

Fat 25%

Carbs 50%

Protein 25%

Protein

25%

Carbs

50%

Fat

25%

Related Tools

Explore these additional calculators to optimize your nutrition:

Calorie Calculator Fat Calculator Carb Calculator Protein Calculator Meal Plan Generator

Understanding Macronutrients and Macro Splits

What This Calculator Does

This Macro Calculator helps you break down your daily calorie goal into the three macronutrients your body needs: protein, carbohydrates, and fat. It calculates six key metrics to guide your nutrition:

Protein Target (grams) - Amount of protein to consume daily
Carbohydrate Target (grams) - Amount of carbs to consume daily
Fat Target (grams) - Amount of fat to consume daily
Calorie Distribution - How many calories each macro provides
Macro Percentages - Percentage breakdown of your diet
Visual Distribution - Easy-to-understand progress bar showing macro ratios

How Macro Calculations Work

Calories per Gram

Each macronutrient provides a different amount of calories:

Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram

Macro Calculation Formula

Macros are calculated as percentages of your total daily calories:

Macro Grams = (Daily Calories × Macro %) ÷ Calories per Gram

Example: (2000 × 0.25) ÷ 4 = 125g protein for 25% protein diet

Pre-Set Macro Splits

This calculator includes five popular macro split methods optimized for different goals:

Balanced (50/25/25): 50% carbs, 25% protein, 25% fat - Ideal for general health and balanced nutrition
High Protein (40/35/25): 40% carbs, 35% protein, 25% fat - Best for fat loss and muscle preservation
Low Carb (35/35/30): 35% carbs, 35% protein, 30% fat - For reduced carb intake while maintaining protein
Keto (5/25/70): 5% carbs, 25% protein, 70% fat - Very low carb approach for ketogenic dieting
Lean Bulk (45/30/25): 45% carbs, 30% protein, 25% fat - Optimized for muscle gain with minimal fat gain

Example Calculations

Example 1: High Protein Split, 2,000 Calories

Inputs:

Daily Calories: 2,000
Macro Split: High Protein (40C / 35P / 25F)

Calculations:

Protein: (2,000 × 0.35) ÷ 4 = 175g (700 calories)
Carbs: (2,000 × 0.40) ÷ 4 = 200g (800 calories)
Fat: (2,000 × 0.25) ÷ 9 = 56g (500 calories)
Total: 175 + 200 + 56 = 431g, 700 + 800 + 500 = 2,000 calories ?

Result: Daily targets - 175g protein, 200g carbs, 56g fat

Example 2: Balanced Split, 2,800 Calories

Inputs:

Daily Calories: 2,800
Macro Split: Balanced (50C / 25P / 25F)

Calculations:

Carbs: (2,800 × 0.50) ÷ 4 = 350g (1,400 calories)
Protein: (2,800 × 0.25) ÷ 4 = 175g (700 calories)
Fat: (2,800 × 0.25) ÷ 9 = 78g (700 calories)
Total: 350 + 175 + 78 = 603g, 1,400 + 700 + 700 = 2,800 calories ?

Result: Daily targets - 175g protein, 350g carbs, 78g fat

Example 3: Ketogenic Split, 2,200 Calories

Inputs:

Daily Calories: 2,200
Macro Split: Keto (5C / 25P / 70F)

Calculations:

Carbs: (2,200 × 0.05) ÷ 4 = 28g (110 calories)
Protein: (2,200 × 0.25) ÷ 4 = 138g (550 calories)
Fat: (2,200 × 0.70) ÷ 9 = 171g (1,540 calories)
Total: 28 + 138 + 171 = 337g, 110 + 550 + 1,540 = 2,200 calories ?

Result: Daily targets - 138g protein, 28g carbs, 171g fat

How to Use This Calculator

Step 1: Enter Your Daily Calorie Target

Input your total daily calories (typically calculated from your TDEE minus your desired deficit for weight loss, or TDEE plus surplus for muscle gain). This is the foundation for all macro calculations.

Step 2: Choose a Macro Split Method

Select a pre-set macro split method that matches your goal, or choose "Custom" to set your own percentages. The five pre-set methods are optimized for different fitness goals and dietary preferences.

Step 3: Adjust Individual Macro Percentages (If Using Custom)

If you select "Custom," use the sliders to adjust your carbs, protein, and fat percentages. You have complete control to create your ideal macro split.

Step 4: Verify Your Total Percentage

Your macro percentages must add up to exactly 100% for a valid split. The calculator displays your total percentage - it should show 100% in green. If it shows a different number in yellow or red, adjust your sliders until they total 100%.

Step 5: Review Your Macro Targets

Your daily macro targets display in both grams and calories. Use these numbers to plan your meals:

Plan meals that include all three macronutrients
Use a food tracking app (MyFitnessPal) to log meals against your targets
Aim to hit your targets within 5-10% for best results

Step 6: Use the Visual Distribution Bar

The macro distribution bar provides a visual representation of your macronutrient split. This helps you understand the proportion of protein, carbs, and fat in your diet at a glance.

Step 7: Implement Your Plan

Use your calculated macro targets for meal planning and tracking. Remember that hitting your targets consistently is more important than being perfect every single day.

Common Questions

Q: What are macronutrients and why do they matter?

Macronutrients (protein, carbs, fat) are the three nutrients your body needs in large quantities. They provide energy, support muscle growth, regulate hormones, and perform countless vital functions. The right macro balance for your goals significantly improves results and overall health.

Q: Which macro split should I choose?

It depends on your goal: Balanced for general health, High Protein for fat loss (muscle preservation), Low Carb for reduced carbs, Keto for very low carbs, or Lean Bulk for muscle gain with minimal fat. You can also customize to your preferences.

Q: Can I change my macro split after I start?

Absolutely. If your current split isn't working for you after 2-4 weeks, try a different approach. Some people do better with higher carbs, others with higher fat. The best macro split is the one you can sustain consistently while hitting your calorie goal.

Q: Do my macros need to be exact every day?

No, hitting your targets within 5-10% is sufficient. If you target 200g carbs, hitting 190-210g is perfect. Focus on consistency over perfection. Consistently hitting your targets (even if not exactly) will produce results over time.

Q: How often should I recalculate my macros?

Recalculate every 4-6 weeks or when your weight changes by 5+ pounds. As you lose or gain weight, your absolute macro amounts change even if percentages stay the same. Also recalculate if your goals change or your current split isn't producing results.

Q: How much protein do I really need?

Protein needs vary: 0.7-0.8g per pound for weight loss, 0.8-1.0g per pound for maintenance, 1.0-1.2g per pound for muscle gain. The High Protein split (35%) and Lean Bulk split (30%) are good starting points. Adjust up if feeling hungry or lacking energy.

Q: Is carb timing important?

Total daily carbs matter most. That said, eating carbs around workouts (especially post-workout) can optimize performance and recovery. For non-athletes, total daily carbs are more important than timing.

Q: Should I adjust macros based on activity?

Yes, some people adjust macros on workout vs rest days. High-activity days might warrant slightly more carbs. However, what matters most is maintaining your calorie deficit/surplus. Consistency in total daily macros is more important than daily variation.

Tips for Macro Success

Meal Planning:

Include protein at every meal
Distribute carbs based on activity
Include healthy fats throughout day
Plan meals using target macros
Meal prep for consistency

Tracking & Adjusting:

Use MyFitnessPal or similar app
Track consistently for 2-4 weeks
Monitor how you feel and perform
Adjust if not hitting goals
Recalculate every 4-6 weeks

Pro Tip: The best macro split is one you can maintain consistently. Prioritize total calories first, then macros. Small adjustments based on results matter more than finding the "perfect" split.

Quick Reference

Calories per Gram:

Protein: 4 cal/g
Carbs: 4 cal/g
Fat: 9 cal/g

Pre-Set Macro Splits:

Balanced: 50C/25P/25F
High Protein: 40C/35P/25F
Low Carb: 35C/35P/30F
Keto: 5C/25P/70F
Lean Bulk: 45C/30P/25F

Protein Targets

Per Pound of Body Weight:

Fat Loss: 0.7-0.8g/lb
Maintenance: 0.8-0.9g/lb
Muscle Gain: 1.0-1.2g/lb

By Macro Split:

Balanced: ~25% of calories
High Protein: ~35% of calories
Low Carb: ~35% of calories
Keto: ~25% of calories

Goal-Specific Recommendations

Fat Loss:

High Protein or Low Carb split. Prioritize hitting protein target to preserve muscle. Ensure calorie deficit.

Maintenance:

Balanced split works well. Maintain calories at TDEE level. Ensure adequate protein (25-30%).

Muscle Gain:

Lean Bulk or Balanced split. Higher carbs for energy. Hit protein targets (30%+). Maintain calorie surplus.

Remember

Calories are #1
Total calories matter most for weight loss/gain. Macros are secondary.

Flexibility Matters
Multiple macro splits can work. Choose what you can sustain.

Consistency is Key
Hitting targets most days is better than perfection some days.