Macro Split Calculator

Calculate your ideal daily protein, carbs, and fat based on your calorie target and dietary preference. Choose a preset split or dial in your own custom ratio.
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KG
(optional, improves accuracy)
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Macro Split

Choose a preset ratio or create your own. Percentages must total 100%.

30%
40%
30%

Enter your height, weight, age, gender (or body fat %), activity level to see your macro breakdown.

How It Works

This calculator converts your daily calorie target into specific gram amounts for each macronutrient - protein, carbohydrates, and fat. It works in three steps:

  1. Determine your calories - either enter a known target or calculate your TDEE from your body stats and activity level, then adjust for your goal (deficit for fat loss, surplus for muscle gain).
  2. Choose a macro split - select a preset ratio (like Balanced at 30/40/30) or set custom percentages. The split determines what proportion of your calories comes from each macronutrient.
  3. Convert to grams - protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. Your calorie allocation is divided by these values to give you a daily gram target.

Choosing a Macro Split

Balanced (30/40/30)

A well-rounded starting point for general fitness and health. Works for most people who exercise regularly without a specific dietary goal.

Low Fat (30/55/15)

Higher carbs fuel endurance training and high-volume workouts. Common among distance runners, cyclists, and athletes with high energy demands.

Low Carb (40/20/40)

Reduces carbohydrates in favor of protein and fat. May help with appetite control and is popular for fat loss phases where insulin sensitivity is a concern.

High Protein (40/30/30)

Maximizes protein for muscle building and recovery. Ideal for bodybuilders, strength athletes, or anyone in a cutting phase who wants to preserve lean mass.

Keto (20/5/75)

Very low carb, high fat ratio designed to put the body into ketosis. Requires strict adherence and may not be suitable for high-intensity training.

Limitations

Macro calculators provide estimates to guide your nutrition. Keep these limitations in mind:

  • Individual variation - optimal macro ratios depend on factors like training style, metabolic health, food tolerances, and body composition that formulas can't capture.
  • Calorie estimates have error margins - if your calorie target is based on a TDEE calculation, it carries a 10–15% margin of error. Your macro grams inherit that uncertainty.
  • Food tracking is imperfect - nutrition labels have legal tolerances of up to 20%. Treat your targets as guidelines, not exact prescriptions.
  • Needs change over time - as your body composition, training load, and goals change, revisit your macro split. What works during a bulk won't be optimal during a cut.
  • Not medical advice - this calculator is an educational tool. Consult a registered dietitian before making significant dietary changes, especially with medical conditions.

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