How macros are calculated
Protein (g) = Calories × Protein % ÷ 4
Carbs (g) = Calories × Carb % ÷ 4
Fat (g) = Calories × Fat % ÷ 9
Carbs (g) = Calories × Carb % ÷ 4
Fat (g) = Calories × Fat % ÷ 9
Example: For 2,200 kcal on a balanced 30/40/30 split: protein = 2,200 × 0.30 ÷ 4 = 165 g, carbs = 2,200 × 0.40 ÷ 4 = 220 g, fat = 2,200 × 0.30 ÷ 9 = 73 g. Across three meals that is about 55 g protein, 73 g carbs and 24 g fat per meal.
Choosing a split
- Balanced suits most people and falls within the U.S. Dietary Guidelines ranges (10–35% protein, 45–65% carbs, 20–35% fat are the official ranges; 30/40/30 is a popular fitness variant).
- High protein helps when cutting calories or building muscle.
- Low carb may help appetite control for some people and suits those who prefer fewer starches.
- Keto keeps carbohydrates very low (usually under 50 g a day) to induce ketosis; talk to a doctor first if you have a medical condition.
- Endurance provides the carbohydrate that runners, cyclists and other endurance athletes need for long training sessions.
Frequently asked questions
What are macros?
Macronutrients are the three nutrients that provide calories: protein and carbohydrates (4 kcal per gram each) and fat (9 kcal per gram). Alcohol also provides 7 kcal per gram but is not a nutrient you need.
How much protein do I need?
The RDA is 0.8 g per kg of body weight for sedentary adults. People who strength-train or are losing weight often benefit from about 1.6–2.2 g/kg. If your result from a percentage split is lower than that, choose the high-protein option.
Which macro split is best for weight loss?
Total calories matter most for weight loss. Within that, higher protein helps preserve muscle and keeps you fuller. The best split is the one you can stick to consistently.
Where do I get my calorie target?
Use the calorie calculator to estimate your daily needs for maintaining, losing or gaining weight, then enter that number here.