Free · 5 strategies · Private
Macro Split Calculator
Convert a calorie target into grams of protein, carbs, and fat. Pick from five evidence-based strategies or set custom ratios.
Protein—g
Carbs—g
Fat—g
Frequently asked questions
How do macros convert from calories?
Protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g.
Which split is best for weight loss?
High-protein (35/35/30) preserves lean mass during a deficit. Balanced (30/40/30) is the safe default.
How much protein do I need?
1.2–1.6 g per kg of target body weight for active adults. For older adults or during weight loss, 1.6–2.2 g/kg.