Macro Split Calculator

Calculate optimal macronutrient distribution from your total daily calories

Daily Calorie Target

Total Daily Calories

Not sure about calories?

Your Weight (kg)

Activity Level

Preset Macro Goals

Balanced approach for maintaining current weight

Custom Macro Split

Protein (%)

Carbs (%)

Fats (%)

Total: 100.0%

🥩 Protein (4 cal/g)

• Builds and repairs tissues

• Supports muscle growth

• Boosts metabolism

Sources: Meat, fish, eggs, dairy, legumes

🌾 Carbohydrates (4 cal/g)

• Primary energy source

• Fuels brain and muscles

• Supports digestion

Sources: Grains, fruits, vegetables, legumes

🥑 Fats (9 cal/g)

• Hormone production

• Nutrient absorption

• Brain health

Sources: Oils, nuts, seeds, avocado, fatty fish

Weight Loss (30/35/35)

Higher protein to preserve muscle, moderate carbs and fats for sustainable energy.

Muscle Gain (25/50/25)

Higher carbs for training energy and recovery, adequate protein for growth.

Ketogenic (25/5/70)

Very low carb to induce ketosis, high fat for energy, moderate protein.

Balanced (20/50/30)

Standard ratio suitable for most people maintaining weight and general health.