❤️ Health
Macro Split Calculator
Macronutrient balance matters for body composition, energy, and recovery. Protein supports muscle, carbs fuel performance, and fats support hormones. Our calculator uses evidence-based ratios for different goals.
IM MET
How to Use This Tool
- Enter your daily calorie target (calculate TDEE first).
- Select your goal: lose weight, maintain, or gain muscle.
- Click Calculate to see gram targets for protein, carbs, and fats.
- Track your intake for 2 weeks and adjust based on results.
The Formula
Protein: 4 kcal/g, Carbs: 4 kcal/g, Fats: 9 kcal/g. Ratios: Lose 35/35/30, Maintain 30/40/30, Bulk 30/45/25.
Why It Matters
You need 2,200 calories/day at a 40/30/30 macro split. That means 220g carbs, 66g protein, and 73g fat daily. Adjust protein to 0.8-1g per pound of body weight if you are strength training.
More Calculators to Explore
❤️
TDEE (Total Daily Energy Expenditure) Calculator
Calculate your Total Daily Energy Expenditure. Know exactly how many calories you burn per day at your activity level.
Open calculator → ❤️
Body Fat Percentage Calculator
Estimate body fat percentage using the U.S. Navy method. See where you fall for age and gender.
Open calculator → ❤️
BMI Calculator
Calculate your Body Mass Index and see which weight category you fall into. Includes ideal weight range.
Open calculator → ❤️
Running Pacing Calculator
Calculate your running pace and projected finish time for any race distance. Perfect for marathon and half marathon prep.
Open calculator →Related Tools & Services
Recent Activity
No recent calculations