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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.
Formula
protein_g = calories × 0.25 / 4; carbs_g = calories × 0.45 / 4; fats_g = calories × 0.30 / 9
- cal
- Daily calories (cal) — Total daily energy intake
- prot_g
- Protein (g) — Amino acid target (1.6–2.2 g/kg for athletes)
- carb_g
- Carbs (g) — Energy source (3–7 g/kg depending on activity)
- fat_g
- Fat (g) — Essential nutrients (0.5–1.5 g/kg)
Guida passo passo
- 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)
Esempi risolti
Ingresso
2,000 kcal, muscle building goal
Risultato
Protein 175g, Carbs 200g, Fat 56g
Ingresso
1,800 kcal, fat loss
Risultato
Protein 180g, Carbs 135g, Fat 60g
Ingresso
3,000 kcal, endurance sport
Risultato
Protein 150g, Carbs 413g, Fat 83g
Domande frequenti
What is a good macro split?
Varies: sedentary (25P/45C/30F), athletes (30P/50C/20F), low-carb (40P/20C/40F). Personal goals and activity level drive split.
How do I know my calorie target?
BMR (basal metabolic rate) × activity factor. Or: use a calculator based on age, weight, height, sex, activity level.
Why does macro ratio matter?
Protein preserves muscle; carbs fuel activity; fats support hormones. Ratios affect satiety, energy, body composition.
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