Macro Split Calculator
Daily Calories
Goal
A macro split calculator determines the optimal distribution of protein, carbohydrates, and fat in your diet based on total calories and fitness goal. Macronutrients provide different caloric densities and serve different physiological roles.
- 1Protein: 4 calories per gram
- 2Carbohydrates: 4 calories per gram
- 3Fat: 9 calories per gram
- 4Split varies: muscle gain (35P/40C/25F), fat loss (40P/30C/30F), endurance (20P/55C/25F)
2,000 kcal, muscle building goal=Protein 175g, Carbs 200g, Fat 56g
1,800 kcal, fat loss=Protein 180g, Carbs 135g, Fat 60g
3,000 kcal, endurance sport=Protein 150g, Carbs 413g, Fat 83g
| Goal | Protein % | Carbs % | Fat % |
|---|---|---|---|
| Maintain weight | 30% | 40% | 30% |
| Build muscle | 35% | 40% | 25% |
| Fat loss | 40% | 30% | 30% |
| Endurance sport | 20% | 55% | 25% |
| Keto diet | 20% | 5% | 75% |
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