Calculate Your Ideal Macro Split
Get your daily protein, carbs, and fat targets in grams. Customize by diet type and fitness goal.
Understanding Macronutrients
Protein (4 cal/gram): Builds and repairs muscle, highest thermic effect (20-30% of protein calories burned during digestion). Target: 0.7-1.0g per pound of body weight for active individuals. Carbs (4 cal/gram): Primary fuel for exercise and brain function. Fat (9 cal/gram): Hormone production, vitamin absorption, satiety. Minimum 20% of calories for hormonal health.
Macro Splits by Goal
Fat loss: High protein (30-40%) preserves muscle during a deficit. Moderate carbs and fat. Muscle building: High protein + high carbs to fuel workouts and recovery. Keto: 70-75% fat, 20-25% protein, 5% carbs — forces body to use fat as primary fuel. Athletic performance: Higher carbs (45-55%) for glycogen replenishment.
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.
