Macro Split Calculator
Plan your carbohydrate, protein, and fat intake ratios based on your goals and preferences.
Get personalized macro recommendations and meal suggestions to support your fitness journey.
How to Use Our Macro Split Calculator
Our macro calculator helps you determine the optimal balance of proteins, carbohydrates, and fats to achieve your fitness goals. Whether you're building muscle, losing fat, or maintaining weight, getting your macros right is crucial for success.
1. Set Your Daily Calories
Start by entering your daily calorie target. If you're unsure about your calorie needs, use our TDEE Calculator first to determine your maintenance calories, then adjust based on your goals.
2. Choose Your Goal
Select whether you're cutting (fat loss), maintaining, or bulking (muscle gain). Each goal has different optimal macro ratios to support your objectives.
3. Customize Your Macros
Use either our preset ratios based on your goal, or customize the protein, carbs, and fat percentages to match your preferences and dietary needs. The interactive chart helps you visualize your macro split.
Complete Your Nutrition Planning
TDEE Calculator
Calculate your Total Daily Energy Expenditure to determine your ideal calorie intake before planning your macros.
Protein Calculator
Determine your optimal protein intake based on your body weight, activity level, and fitness goals.
Calorie Deficit Calculator
Plan your weight loss journey by calculating the right caloric deficit while maintaining optimal macro ratios.