What macro split is best for fat loss?

Higher protein splits, around 35-40% of calories, help preserve lean mass and control appetite. Carbohydrate and fat can be arranged to suit your preferences.

Do I need to hit my macros exactly?

No. Getting within about 5-10 g of your protein target and staying close on calories is enough for almost everyone.

How is this different from a calorie calculator?

A calorie calculator gives you the total. A macro calculator divides that total into protein, carbohydrate and fat.

Should I track net or total carbs?

Total carbohydrate is the standard for general macro tracking. Net carbs are mainly used on ketogenic diets.

Macro Calculator

Turn your calorie target into daily protein, carbohydrate and fat grams.

Enter your details and your result will appear here.

What Is Macro?

This calculator works out your daily calories from body size, activity and goal, then divides them into protein, carbohydrate and fat using the split you choose. Results are shown in grams per day and per meal.

Understanding Your Macro Result

Macronutrients are the three energy-providing components of food: protein and carbohydrate at 4 calories per gram, and fat at 9. Total calories decide whether weight moves; the split decides how comfortable and effective that intake is. Protein is the split component with the strongest evidence behind it, because it supports lean mass retention and satiety. The carbohydrate-to-fat balance is largely a matter of training demands and personal preference.

How Is Macro Calculated?

Grams = (calories x macro share) / 4 for protein and carbohydrate, / 9 for fat

Methodology

Calories come from the Mifflin-St Jeor BMR multiplied by an activity factor, adjusted by -500 for fat loss or +250 for muscle gain. That total is multiplied by each macro percentage and divided by 4 calories per gram for protein and carbohydrate, or 9 for fat.

Worked Example

A moderately active 30-year-old man, 5 ft 10 in and 175 lb, aiming to maintain, has about 2,720 calories. On a balanced 30/40/30 split that is 204 g protein, 272 g carbohydrate and 91 g fat, or about 51 g, 68 g and 23 g across four meals.

Important Limitations

Splits by percentage can produce protein targets that are too low at very low calories or unnecessarily high at very high calories; check the result against grams per kilogram of body weight. The calculator assumes a standard calorie value per gram and does not account for fibre, alcohol or individual differences in digestion. Micronutrients and food quality matter and are not represented in a macro split.

Frequently Asked Questions

What macro split is best for fat loss?: Higher protein splits, around 35-40% of calories, help preserve lean mass and control appetite. Carbohydrate and fat can be arranged to suit your preferences.
Do I need to hit my macros exactly?: No. Getting within about 5-10 g of your protein target and staying close on calories is enough for almost everyone.
How is this different from a calorie calculator?: A calorie calculator gives you the total. A macro calculator divides that total into protein, carbohydrate and fat.
Should I track net or total carbs?: Total carbohydrate is the standard for general macro tracking. Net carbs are mainly used on ketogenic diets.