Macro calculator

What the splits mean

Balanced sets protein from your bodyweight (1.8 g per kg) and divides what is left roughly 40% fat, 60% carbs by calories. It suits most people most of the time. Lower carb pushes protein slightly higher and gives more of the remainder to fat - useful if you feel better on fewer carbs or your day is mostly sitting. Higher carb is for heavy training days or physical work, when carbs are what fuel the session. Custom lets you type your own percentages if you are following a specific plan.

Why protein is set by bodyweight, not percentage

Percentages go wrong at the extremes. 30% protein on a 1,400 kcal diet is only 105 g - too little for a 90 kg person trying to keep muscle - while 30% of 3,500 kcal is more than anyone needs. Setting it per kilogram of bodyweight fixes that, and the protein calculator explains the reasoning.

How exact do you need to be?

Not very. Hit protein within about 10–15 g most days, keep total calories in the right place across the week, and let fat and carbs land where they land. People who track to the gram usually burn out; people who track protein and calories loosely tend to keep going. If you would rather not track at all, that is exactly what the coach's meal plans are for - the macros are already built in.

FAQs

What is the best macro split for fat loss?

High protein (about 1.8–2.2 g per kg of bodyweight), then split the remaining calories between fat and carbs in whatever way you find easiest to stick to. There is no magic ratio - the calorie deficit does the fat loss, protein protects the muscle.

What is the best macro split for building muscle?

Protein at 1.6–2.2 g per kg, enough carbs to train hard (often 4–6 g per kg for serious lifters), and fat making up the rest at not less than about 0.7 g per kg. Total calories should be slightly above maintenance.

How many grams of carbs should I eat a day?

It depends on your calories, activity and preference. On a balanced split most people land between 150 and 350 g. Active people and physical workers sit at the top of that; lower-carb approaches sit under 100 g.

Is 40/30/30 a good macro split?

40% carbs, 30% protein, 30% fat is a reasonable starting point for many people and close to what the balanced setting above gives at moderate calories. Check the protein in grams, though - on low calories 30% may not be enough.