Fitness

Calculate Your Ideal Macro Split

Built by Kevin Glover · @gloverbuilds · Verified formula

Get your daily protein, carbs, and fat targets in grams. Customize by diet type and fitness goal.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

Understanding Macronutrients
Macro Splits by Goal

Nach Ziel

Fettabbau: 40P/30K/30F. Muskelaufbau: 30P/45K/25F. Erhaltung: 25P/50K/25F. Protein ist der wichtigste Makro — mindestens 1,6-2,2 g/kg anstreben.

Gramm vs. Prozent

Absolute Proteinmenge wichtiger als Prozentsatz. 80 kg Mann braucht 128-176 g Protein taeglich. Magerquark (12g/100g) ist der deutsche Fitness-Geheimtipp — guenstig, proteinreich, vielseitig.

⚡ CalcWolf Insight

A 2018 meta-analysis in the British Journal of Sports Medicine found that protein intake above 1.6g per kg (0.73g per lb) showed no additional benefit for muscle growth. The optimal range for muscle building is 1.2-1.6g per kg — above that, extra protein is simply used as expensive energy.

Frequently asked questions

Verteilung zum Abnehmen?▾

40% Protein, 30% Kohlenhydrate, 30% Fett. Hohes Protein schuetzt Muskeln und saettigt.

Muss ich Makros zaehlen?▾

Nicht zwingend. Fuer spezifische Ziele beschleunigt es Ergebnisse. Allgemein: genuegend Protein + vernuenftige Kalorien reichen.

✓ Math logic verified against primary sources → See our verification process

Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →