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Macro split

Daily calories

kcal

Preset

Split: 30% protein · 40% carbs · 30% fat

Protein

180g

720 kcal

Carbs

240g

960 kcal

Fat

80g

720 kcal

What macros are and why they matter

Macronutrients — protein, carbohydrates, and fat — are the three energy-providing nutrients in food. Each has a different role:

Protein (4 kcal/g) — Builds and repairs muscle. Essential for body composition during cuts and bulks. Highly satiating.
Carbohydrates (4 kcal/g) — The primary fuel for high-intensity training. Replenish muscle glycogen. Affect water retention and energy levels.
Fat (9 kcal/g) — Energy-dense; supports hormone production and absorption of fat-soluble vitamins. More satiating than carbs at low calories.

Calories drive total weight change. Macros drive what kind of tissue you gain or lose. A 500-kcal surplus with low protein gains mostly fat; a 500-kcal surplus with adequate protein gains a much larger fraction as lean mass.

How to set protein

Set protein first, before deciding the carbs-to-fat split. The 2018 Morton meta-analysis is the strongest current evidence base for protein intake in trained adults:

Maintenance / lean bulk: 1.6 g per kg of body weight per day.
Aggressive cut: 2.0–2.4 g per kg of body weight per day. Higher protein during deficits preserves more muscle.
Very lean physique work (BF < 12% men / 18% women): Up to 2.6 g/kg may help retain muscle at low calories.

There is no meaningful upside above ~2.4 g/kg for muscle protein synthesis. Past that, you’re just paying for expensive food.

In pounds, 1.6 g/kg ≈ 0.73 g/lb and 2.2 g/kg ≈ 1.0 g/lb — which is the source of the popular “1 g of protein per pound” rule of thumb. It’s a fine target.

How to set the carbs-to-fat split

Once protein is locked, you have a remaining calorie budget. Default split for general use:

Fat: 25–35% of total calories. Floor at 0.6 g/kg of body weight to protect hormonal function.
Carbs: Whatever’s left.

For a strength athlete or intermediate lifter, lean toward the higher carb end: 50–60% of total calories from carbs, 20–25% from fat. Carbs fuel hard training. Higher carb intakes correlate with better strength and hypertrophy outcomes in most controlled trials.

For someone who feels better on lower carbs (e.g., for appetite control), shift toward 35–45% fat. Just don’t drop fat below 0.6 g/kg.

A worked example

A 80 kg male lifter, TDEE 2800 kcal, in an aggressive cut:

Calories: 2800 − 500 = 2300 kcal.
Protein: 80 × 2.2 = 176 g (704 kcal). Floor protected.
Fat: 30% of 2300 = 690 kcal → 77 g (well above the 0.6 g/kg floor of 48 g).
Carbs: 2300 − 704 − 690 = 906 kcal → 227 g.

A 65 kg female lifter, TDEE 2000 kcal, on a lean bulk:

Calories: 2000 + 250 = 2250 kcal.
Protein: 65 × 1.8 = 117 g (468 kcal).
Fat: 30% of 2250 = 675 kcal → 75 g.
Carbs: 2250 − 468 − 675 = 1107 kcal → 277 g.

How to use this calculator

Enter your TDEE (or run the TDEE calculator first).
Pick your goal: cut, maintain, lean bulk, aggressive bulk.
Enter your body weight so the calculator can set the protein floor.
Pick a split: “balanced” (high carb), “moderate” (35% fat), or “low carb” (45% fat).
The result shows daily targets in grams plus a percentage breakdown.

Hitting macros without obsessing

A few practical tactics from people who succeed long-term:

Build a small repertoire. Pick 3–4 breakfasts, lunches, and dinners you already know the macros for. Eat from the rotation 80% of the time. The remaining 20% is for restaurants, social meals, and life.
Front-load protein. Aim for 30–50 g of protein in your first meal of the day. It’s the single highest-leverage habit for hitting daily totals.
Don’t chase grams. Within ±10 g of each macro daily is fine. Within ±50 kcal of total daily calories is fine. Perfectionism is the enemy of adherence.
Track a “rest day” macro target separately. Lower carbs, similar protein and fat. Keeps weekly average correct without the friction of recalculating.

When macros become a trap

Macro tracking is a tool for body-composition goals. It’s not virtuous, and it’s not the only way. Stop tracking when:

You’ve hit your composition goal and want to maintain.
You notice the tracking causing food anxiety.
You’re an experienced lifter who can intuitively eat 1.6 g/kg of protein and reasonable calories.

The end state of good macro tracking is not needing to track anymore.

자주 묻는 질문

How much protein do I really need?

For physique and strength goals, **1.6–2.2 g/kg of body weight per day** is the modern consensus from the meta-analytic literature (Morton et al., 2018). On a calorie deficit, push to the higher end (2.0–2.4 g/kg) to protect lean mass. Below 1.4 g/kg, recovery and muscle retention suffer.

Should I count calories or macros?

Calories drive scale weight. Macros drive **body composition at a given calorie level**. If you only count calories, you can lose weight while losing muscle. If you only count macros, the math doesn't add up. Track both — calories first, protein second, the rest as fits the rest of your life.

How important is the carbs-to-fat ratio?

Less important than most internet content suggests. Once protein is locked in, total calories matter most. The carb-to-fat split is mostly a **performance and adherence** lever: more carbs help with high-intensity training; more fat helps with satiety and hormonal balance at low calories. Pick what you can sustain.

Is keto better for fat loss?

Not at matched calories and matched protein. Multiple controlled trials (e.g., Hall et al., 2016) show no special metabolic advantage to ketogenic diets when calories and protein are equated. Keto can help with appetite control for some individuals, but the fat loss is from the deficit, not the macro split.

Why does the calculator floor protein at 1.6 g/kg?

Below that, the literature shows worse muscle retention during deficits and worse hypertrophy responses during surpluses. The floor protects you from accidentally setting a low-protein target during an aggressive cut.

How do I hit my macros without obsessing?

Build a small repertoire of repeatable meals (3–4 breakfasts, 3–4 lunches, 3–4 dinners) where you already know the macro profile. Most people who succeed at flexible dieting eat 80% of their calories from a 15-meal rotation and use the remaining 20% for the rest of life.