Macro Split Calculator
Calculate your exact daily macronutrient targets in grams based on your calorie goal and objective. Choose from evidence-based macro splits for fat loss, muscle building, or athletic performance.
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Macronutrient Guide
Why Macros Matter?
The three macronutrients provide all dietary calories: protein (4 kcal/g), carbohydrates (4 kcal/g), fat (9 kcal/g). Total calorie intake determines whether you lose, maintain, or gain weight. Macro distribution determines body composition — specifically the ratio of fat to muscle in any weight change. Sufficient protein (1.6–2.2g/kg) while in a calorie deficit preserves muscle mass during fat loss. Without adequate protein, a significant proportion of weight lost comes from muscle, slowing meta
What's the key thing to understand about Protein Targets by Goal?
General health (sedentary): 0.8g/kg (the RDA minimum). Recreational exerciser: 1.2–1.6g/kg. Fat loss (to preserve muscle): 1.8–2.4g/kg — higher end if also strength training. Muscle building: 1.6–2.2g/kg — above 2.2g/kg provides minimal additional benefit. Athletic endurance: 1.4–1.7g/kg. These are daily targets, best spread across 3–5 meals to maximise muscle protein synthesis (each meal should ideally contain 0.3–0.4g/kg protein, approximately 20–40g for most people).
What do I need to know about Carbohydrates and Fat?
Carbohydrates fuel high-intensity exercise (glycolysis) and support thyroid function and hormonal health. Going too low (under 100g/day) without following a strict ketogenic protocol causes fatigue and poor training performance. Fat is essential for hormone production, fat-soluble vitamins (A, D, E, K), and cell membrane integrity. Minimum fat intake: 0.5–0.7g/kg/day. The optimal fat:carb split below the protein target is largely personal preference — both high-carb/low-fat and moderate-carb/mod
What should I know about Tracking and Flexibility?
Tracking macros in an app (MyFitnessPal, Cronometer, MacroFactor) for 2–4 weeks provides invaluable insight into your actual eating habits, even if you stop afterwards. Common discoveries: underestimating portions, getting far too little protein, getting far too many calories from sauces and drinks. Flexible dieting (if it fits your macros / IIFYM) produces equivalent results to strict clean eating when calories and protein are matched — the evidence strongly supports this, removing the need for