How it works
Macros are the three nutrients that provide calories: protein and carbohydrates have 4 kcal per gram and fat has 9 kcal per gram. Choose a split that matches your goal and preferences.
Frequently asked questions
Which macro split is best for fat loss?
A higher-protein split such as 40% protein, 35% carbs and 25% fat keeps you full and protects muscle.
These calculators give estimates for general guidance only and are not medical advice. Please consult a doctor for health concerns.