Macro Split Calculator
Calculate your optimal macronutrient distribution for your fitness goals
Your Macro Split
Protein
Carbs
Fats
Total daily calories: 0 kcal
Your macros are calculated based on your inputs and goals.
Food Suggestions
Protein Sources
Carb Sources
Fat Sources
About Macro Nutrients
Macronutrients (macros) are nutrients that provide calories or energy. The three primary macros are proteins, carbohydrates, and fats.
Protein
Protein is essential for building and repairing tissues, including muscles. It's made up of amino acids, which are the building blocks of muscle tissue.
Good sources: Chicken, turkey, fish, eggs, lean beef, dairy, legumes, tofu.
Carbohydrates
Carbs are your body's primary energy source. They're broken down into glucose, which fuels your brain and muscles.
Good sources: Whole grains, fruits, vegetables, beans, quinoa, oats, sweet potatoes.
Fats
Fats are crucial for hormone production, nutrient absorption, and protecting your organs. They provide the most concentrated source of energy.
Good sources: Avocados, nuts, seeds, olive oil, fatty fish, coconut oil.
How the Calculator Works
This calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then adjusts for your activity level to determine your Total Daily Energy Expenditure (TDEE). Based on your goal (weight loss, maintenance, or muscle gain), it adjusts your calorie needs and then distributes those calories among proteins, carbs, and fats according to your selected diet type.
Typical Macro Splits
- Balanced: 30% protein, 40% carbs, 30% fats
- Low Carb: 35% protein, 25% carbs, 40% fats
- High Carb: 25% protein, 55% carbs, 20% fats
- Keto: 20% protein, 5% carbs, 75% fats
About Macro Split Calculator
Macro Split Calculator – The Perfect Nutrition Plan For Your Fitness Goals
The right nutrition is very important to achieve fitness goals, whether it’s weight loss, muscle gain or maintenance. But finding the right balance of proteins, carbs, and fats can be tricky. That’s where a Macro Split Calculator comes in handy. That’s why I thought I’d make a web app calculator and this calculator very easy to understand. [See our Weight Loss Calculator]
In this post, I’ll explain why tracking macros is important, how the Macro Split Calculator works, and how you can use it to optimize your diet.
What Are Macronutrients (Macros)?
Macronutrients, protein, carbohydrates, and fats are the base of our diet. Each has a different role for energy, muscle growth, and overall health:
Protein: (4 calories per gram) – Necessary for repairing and growing muscles.
Carbohydrates: (4 calories per gram) – The body’s primary energy source.
Fats: (9 calories per gram) – Help in hormone production and nutrient absorption.
By balancing these macros correctly you can:
- Save muscle while losing fat
- Gain lean muscle
- Maintain energy throughout the day
But how to find the correct macro split? Here’s where the Macro Split Calculator comes in handy.
How does the Macro Split Calculator work?
My Macro Split Calculator gives you a customized macronutrient breakdown taking into account your personal factors:
Personal Details
Weight & Height: Calculates Basal Metabolic Rate (BMR).
Age & Gender: Men and women have different calorie needs.
Activity Level: Adjusts calories according to exercise.
Fitness Goal
Weight Loss: Calorie deficit with high protein so muscles don’t get tired.
Maintenance: Balanced macros to maintain current weight.
Muscle Gain: Calorie surplus and enough protein for growth.
Diet Preference
Balanced: Standard 30% protein, 40% carbs, 30% fats.
Low-Carb: High protein and fats, low carbs (best for fat loss).
High-Carb: More carbs for energy (for endurance athletes).
Keto: Very low carbs, high fats (for ketosis).
After you input, the calculator calculates your Total Daily Energy Expenditure (TDEE) and gives you the perfect macros
How to use your macro results?
After calculating macros, how to apply them to your diet?
Track food intake
Log meals using apps like MyFitnessPal or Cronometer.
Choose macro-friendly foods
The calculator also gives you food suggestions:
Protein: Chicken, fish, eggs, paneer
Carbs: Oats, brown rice, sweet potatoes (or green veggies in keto)
Fats: Avocado, nuts, ghee
Adjust according to progress
If you’re not seeing results within a few weeks, make some changes to your macros, increase protein or adjust calories.
Why is this Macro Split Calculator special?
Unlike generic calculators, it offers:
- Personalized recommendations based on body and activity.
- Flexible diet options (keto, low-carb, high-carb).
- Food suggestions to make meal planning easy.
- Exportable results (PDF, CSV, WhatsApp share) for tracking.
Whether you’re a beginner or a pro, this Macro Split Calculator makes nutrition planning easy.
Final Tips
Understanding your ideal macronutrient split is the key to fitness success. Instead of following generic diets, use the Macro Split Calculator and create a plan based on your body and goals.
Give it a try, track progress, and adjust as needed. Consistency is key—follow the macros, train right, and see the results.
Have you used a macro calculator before? Share your experience in the comments.