What macro split should I use?

A balanced starting split is 40 percent carbs, 30 percent protein, and 30 percent fat. You can adjust based on goals and preference.

How are grams calculated from calories?

Carbs and protein are 4 calories per gram, while fat is 9 calories per gram.

Choose a calorie target and split it into protein, carbohydrate, and fat grams.

Daily calories

Macro split preset

Carbs (%)

Protein (%)

Fat (%)

Your result will appear here.

Calories per gram: carbs 4, protein 4, fat 9.

How do I pick a macro split?
Start with a balanced split, then adjust based on training demands, satiety, and adherence.

Should protein stay high during a cut?
Many people keep protein relatively high during fat loss to support muscle retention and satiety.

Do percentages need to total 100%?
Yes. The calculator validates this before converting macro percentages to gram targets.

Set a protein floor first with the Protein Calculator, then use this macro split for the full calorie target. Once your intake plan is set, use SleepKit Wake Time Calculator to align wake times and FocusKit Focus Session Calculator to protect meal prep and training blocks.