Macro Split Calculator
Calculate your perfect macronutrient split for protein, carbs, and fats. Get personalized macro targets based on your goals and activity level.
Basic Information
Activity Level
Goal
Macro Ratios
Your Macro Targets
Enter your details to calculate your macros
Understanding Macronutrients
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in your health and fitness goals.
Protein (4 cal/g)
- • Builds and repairs muscle tissue
- • Supports immune function
- • Helps with satiety
- • Recommended: 0.8-2.2g per kg body weight
Carbohydrates (4 cal/g)
- • Primary energy source
- • Fuels workouts and daily activities
- • Supports brain function
- • Choose complex carbs when possible
Fat (9 cal/g)
- • Essential for hormone production
- • Supports vitamin absorption
- • Provides long-lasting energy
- • Focus on healthy fats (omega-3s)
Goal-Specific Recommendations
Muscle Gain
Higher protein (30%), moderate carbs (40%), moderate fat (30%). Focus on progressive overload and adequate calories.
Fat Loss
Higher protein (35%), lower carbs (35%), moderate fat (30%). Maintain muscle while creating calorie deficit.
Weight Loss
Balanced approach (25% protein, 45% carbs, 30% fat). Focus on sustainable calorie deficit.
Maintenance
Balanced macronutrients (25% protein, 45% carbs, 30% fat). Maintain current weight and health.
Remember: These are starting guidelines. Track your progress and adjust based on your results. Individual needs vary, so consider consulting with a nutritionist or dietitian for personalized advice.
