Macro Split Calculator
Calculate optimal macronutrient distribution
Understanding Macronutrients
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each serves essential functions and provides energy at different rates.
Macronutrient Functions
- Protein (4 calories/gram): Builds and repairs muscle tissue, supports immune function
- Carbohydrates (4 calories/gram): Primary energy source for brain and muscles
- Fats (9 calories/gram): Hormone production, nutrient absorption, energy storage
The calculator automatically adjusts protein intake based on your goal and distributes remaining calories between carbohydrates and fats for optimal nutrition.
Frequently Asked Questions
Macronutrients are protein, carbohydrates, and fats - the three main nutrients your body needs in large amounts. They provide energy and support essential body functions.
Protein needs vary by goal: 1.6-2.2g per kg for weight loss, 1.2-1.6g per kg for maintenance, and 1.4-2.0g per kg for muscle gain.
Tracking macros helps optimize body composition and performance. Start with calories, then add macro tracking for better results.
The best macro calculator online provides personalized recommendations based on your weight, goals, and activity level. Our 2025 macro calculator integrates with TDEE calculations and offers goal-specific splits for weight loss, muscle gain, and maintenance with real-time adjustments.
Use our calories for lean bulk calculator by setting your goal to muscle gain and entering your current weight. The calculator provides optimal calorie and macro distribution for lean muscle growth while minimizing fat gain. Combine with our protein intake calculator for complete lean bulk planning.
A keto macro calculator typically sets carbs at 5-10%, fats at 70-80%, and protein at 15-25%. Our balanced macro calculator offers flexible ratios based on your goals - higher carbs for athletes, moderate for general fitness, or custom ratios for specific dietary approaches like keto.
Our macro split calculator takes your daily calorie target and distributes it across protein, carbs, and fats based on your goals. Use our TDEE calculator first to determine calories, then apply macro splits for optimal nutrition distribution that supports your fitness objectives.
Yes! Our macro calculator online provides baseline recommendations that you can customize. Use the custom protein factor option to adjust protein intake, then the calculator automatically redistributes carbs and fats. This flexibility accommodates individual preferences and dietary restrictions.
Related Tools
Macro Planning Resources
📖 How to Use burn vite Calculators to Plan a Week of Healthy Meals
Learn how to combine BMR, TDEE, and macro calculators to create the perfect meal plan for your goals.
📖 Body Fat vs Lean Body Mass – What's the Difference?
Understanding body composition helps optimize your macro distribution for better results.
Nutrition Learning Games
🎲 Calorie Crush Game
Match healthy foods and learn about macronutrients in this engaging puzzle game that reinforces your nutrition knowledge.
🎮 Health Ninja Game
Practice identifying healthy foods while learning about protein, carbs, and fats in different food sources.