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.

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. There's no benefit past 2.5 g/kg for most people. Check whether your macro split gives you enough protein per kg — if not, bump the protein % up.

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.

This calculator handles macro totals (protein, carbs, fat). Within carbs, aim for 25-35 g of fiber and keep added sugar under ~10% of calories. Within fat, the World Health Organisation recommends saturated fat under 10% of total calories. A nutrition tracking app handles those details.