Macronutrient Split
Macro Calculator
Turn your daily calorie target into practical protein, carbohydrate, and fat grams for fat loss, maintenance, or muscle gain.
How to Read Your Result
Macros (macronutrients) are the protein, carbohydrate, and fat that supply your calories. This calculator estimates maintenance calories from your stats, adjusts them for your goal, then sets protein from body weight, fat at about 25% of calories, and the rest as carbohydrate.
Protein near 1.6-2.2 g/kg helps preserve muscle during fat loss.
Adjust carbs and fat to your preference; total calories matter most.
Track results for 2-3 weeks and tweak the numbers to your real progress.
Frequently Asked Questions
What are macros?
Macros are macronutrients: protein, carbohydrate, and fat. Protein and carbs have about 4 kcal per gram; fat has about 9 kcal per gram.
What macro split is best for fat loss?
A higher-protein split helps preserve muscle in a deficit. Many people start near 30% protein, 40% carbs, 30% fat and adjust.
Do I have to hit macros exactly?
No. Being within roughly 5-10 grams per day is fine. Total calories and protein are the highest-priority targets.