Macro Split Calculator
Find the right balance of Protein, Carbs, and Fats for your daily diet.
Macro Split Calculator – Balance Your Protein, Carbs & Fats
What is a Macro Split Calculator?
A macro split calculator helps you determine the ideal balance of macronutrients — protein, carbohydrates, and fats — for your daily diet. Instead of just tracking calories, focusing on the right macro ratio ensures you fuel your body effectively for your specific fitness goals.
Why is Macro Balance Important?
- 💪 Protein supports muscle repair and growth
- ⚡ Carbohydrates provide energy for workouts and daily activity
- 🥑 Healthy fats support hormones, brain health, and nutrient absorption
- 📊 Balanced macros improve body composition and performance
How Does the Macro Split Calculator Work?
The calculator uses your daily calorie goal, body weight, and fitness goal (maintenance, fat loss, or muscle gain) to estimate the right macro distribution. Typical ranges are:
- Weight Loss: 40% protein, 30% carbs, 30% fats
- Muscle Gain: 30% protein, 50% carbs, 20% fats
- Maintenance: 30% protein, 40% carbs, 30% fats
- Keto: 20% protein, 5–10% carbs, 70–75% fats
Tips for Tracking Macros
- 🥩 Choose lean proteins like chicken, fish, and legumes
- 🍚 Opt for complex carbs such as oats, rice, and whole grains
- 🥑 Add healthy fats like olive oil, avocado, and nuts
- 📱 Use a food diary or app to stay consistent