A macro split is the share of your calories that comes from protein, fat and carbohydrate. For fat loss, a high-protein split such as 40/30/30 is a strong default. For general health and maintenance, a moderate split such as 30/35/35 works well. If you train hard and often, a higher-carb split such as 30/20/50 fuels performance. The macro calculator turns any split into grams, or sets protein by body weight, and the TDEE calculator gives you the calories to split.
How a split becomes grams
Multiply your calories by each percentage, then divide by calories per gram: 4 for protein, 4 for carbohydrate and 9 for fat.
Fat: 2,000 × 0.35 ÷ 9 = 78 g
Carbs: 2,000 × 0.35 ÷ 4 = 175 g
The four splits, in grams
| Split (P/F/C) | Protein | Fat | Carbs | Best for |
|---|---|---|---|---|
| Moderate carb 30/35/35 | 150 g | 78 g | 175 g | Maintenance, general health, a balanced start |
| High protein 40/30/30 | 200 g | 67 g | 150 g | Fat loss while keeping muscle |
| Lower carb 40/40/20 | 200 g | 89 g | 100 g | People who prefer fewer carbs and are less active |
| Higher carb 30/20/50 | 150 g | 44 g | 250 g | Frequent, intense training; endurance sport |
Grams shown for a 2,000-calorie day.
Choosing your split
- Losing fat? Start with High protein. Protein is the most filling macro and helps protect muscle in a deficit.
- Maintaining? Moderate carb is easy to eat from ordinary meals.
- Training hard most days? Higher carb keeps glycogen topped up for performance.
- Prefer fewer carbs? Lower carb is fine if it helps you stick to your calories. It doesn't burn more fat on its own.
The problem with percentages
Percentages scale with calories, but your protein need scales with your body. At 2,240 calories, a 40% protein split gives an 80 kg person 224 g, or 2.8 g per kg, which is more than most people need. On 1,400 calories, 30% gives only 105 g. That is why the macro calculator also lets you set protein in grams per kg and fit fat and carbs around it. How much protein do you really need? gives the numbers.
How the splits compare with official ranges
The US National Academies' Acceptable Macronutrient Distribution Ranges for adults are 10–35% of calories from protein, 20–35% from fat and 45–65% from carbohydrate. Moderate carb fits these except for carbs being slightly lower. The High protein and Lower carb splits go above the protein range and below the carb range. Many active people choose that on purpose; it is a preference, not a requirement.
Turn any split into grams, or set protein in g/kg.
Open the macro calculatorFrequently asked questions
What is the best macro split for weight loss?
What does 40/30/30 mean?
Is a low-carb split better?
Should I use percentages or grams per kg?
Keep reading
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005 (Acceptable Macronutrient Distribution Ranges).
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. PubMed 24864135