Macro Split Calculator

Higher protein helps preserve muscle in a calorie deficit. A typical cut: 40% protein / 30% carbs / 30% fat. Some people prefer 45/30/25. The exact % matters much less than (a) being in a calorie deficit and (b) hitting at least 1.6 g protein per kg bodyweight — Customize mode lets you target this directly.

More carbs to fuel training and recovery. A typical bulk: 25% protein / 50% carbs / 25% fat. Again, total calories (a small surplus) and protein per kg matter more than the exact split.

Sedentary adults: ~0.8 g/kg bodyweight. Active people: 1.2-1.6 g/kg. Strength training and trying to gain muscle: 1.6-2.2 g/kg. Aggressive cut / contest prep can go to 2.2 g/kg. There's no benefit past 2.5 g/kg for most people. The bodyweight-target option in Customize handles this directly — pick the level that matches your training, the calculator does the rest.

Yes — the Keto preset is 30% protein / 5% carbs / 65% fat, which keeps you under ~25 g of carbs on a 2,000 kcal day (the typical ketosis threshold). Strict keto sometimes runs even lower carbs and higher fat. Adjust with the Custom preset.

American Heart Association recommends 14 g of fiber per 1,000 kcal — so a 2,000 kcal diet should target 28 g/day, a 2,500 kcal diet 35 g/day, etc. Most adults eat 15-20 g/day, well below the target. Vegetables, fruit, whole grains, legumes, and nuts are the easiest sources.

Within fat, the WHO recommends saturated fat under 10% of total calories. Within carbs, added sugar should stay under 10% of total calories (≤ 50 g on a 2,000 kcal diet). A nutrition tracking app handles those details — this calculator covers macro totals.