This calculator is for informational purposes only and does not constitute medical advice. Results are estimates based on general formulas. Consult a qualified healthcare professional before making health decisions.
Macro Split Calculator
Optimize your nutrient intake for muscle gain or fat loss.
Macros — protein, carbs, and fat — are the three energy-providing nutrients. Hitting the right macro targets matters more than chasing the perfect 'clean eating' diet, especially if you're trying to lose fat while preserving muscle.
How to set protein, carbs, and fat targets
Protein first: 0.7-1.0 g per pound of body weight (1.6-2.2 g/kg) for active adults. Each gram of protein has 4 calories. Fat second: 20-30% of total calories (each gram has 9 calories), set higher (30-35%) on low-carb plans. Carbs fill the rest of the calorie target — each gram has 4 calories, so divide remaining calories by 4.
When to use this calculator
Use it any time your goal changes — cutting requires higher protein (preserves muscle in a deficit), bulking allows more carbs to fuel training. Use it after the first two weeks of a plan to recalibrate as your weight changes. Whole-food sources are better than the same macros from processed foods, but macro hitting is what drives body composition results.
Worked example
A 180 lb (82 kg) lifter cutting on 2,200 calories: 180g protein (720 cal, 33%), 60g fat (540 cal, 25%), 235g carbs (940 cal, 42%). Adjust upward 100-150g of carbs on training days, hold protein constant, and the same person can recomp without changing weekly average calories.