What macro split is "best"?

There isn’t one universally best split — performance, satiety and adherence vary by person. Pick the one you can stick with for 8+ weeks, then iterate.

Do I need to hit macros perfectly?

No. Within ±10% of each target on most days is excellent. Obsessing about a single gram of carbs is not.

No — dietary fat is essential. Focus on the quality (unsaturated, omega-3-rich) more than the total quantity.

Can I count alcohol in macros?

Alcohol is its own thing — 7 kcal/g — and isn’t a macro. Either subtract its kcal from carbs/fat for the day or simply log it separately.

How often should I recalculate?

Every 4–6 weeks, or after a meaningful weight change. Macros shift as your weight and goals do.

Nutrition · Macronutrients

Macro Calculator

Balance protein, carbs and fats for your goals.

Your details

Daily calorie targetFrom your TDEE / Daily Calorie calc

kcal

Preset

Macros are a planning guide — quality of food matters as much as the split.

Daily macro split

2,000kcal/day

Protein

150g

30% · 600 kcal

Carbs

200g

40% · 800 kcal

Fat

67g

30% · 600 kcal

What are macros?

“Macronutrients” — protein, carbohydrates and fat — are the three categories that supply the calories you eat. Each does a different job: protein builds, carbs fuel, fat regulates. Hitting a sensible split helps performance, satiety and body composition.

How to use this calculator

Take your daily calorie target (use our Daily Calorie Calculator if you don’t have one), pick a preset that matches your goal, and we’ll convert percentages into grams of each macro per day.

Energy density (kcal per gram)

Protein:  4 kcal / g
Carbs:    4 kcal / g
Fat:      9 kcal / g

Category reference

Category	Range	What it means
Balanced	P 30 / C 40 / F 30	A flexible all-rounder for most people.
Low-carb	P 35 / C 25 / F 40	Lower carbs, higher fat — common for fat-loss phases.
Ketogenic	P 25 / C 5 / F 70	Very-low-carb, high-fat to induce ketosis.
High-protein	P 40 / C 35 / F 25	Muscle gain or sustained satiety.
Endurance	P 20 / C 55 / F 25	Higher carbs for runners, cyclists, triathletes.

Limitations & caveats

These are planning targets — match real intake within ±10% on most days.
Quality matters: prioritise whole foods, fibre and minimally processed sources.
Athletes may need higher protein than the presets show.
Keto requires careful electrolyte management — consider speaking with a clinician.
Children, pregnancy and certain medical conditions need bespoke macro guidance.