A balanced macro split divides your daily calories between carbs, protein, and fat in percentages that suit training and lifestyle. Set your calories and ratios to get exact gram targets for each macro.
Classic split: carbs, protein, fat. Results update live.
Enter calories and macro percentages.
A common starting point is 50 percent carbs, 20 percent protein, 30 percent fat: enough carbs to fuel training, enough protein for maintenance, enough fat for hormones. Endurance athletes often push carbs higher; sedentary dieters sometimes trade carbs for protein.
Percentages float with calories, but your body needs absolute grams: protein especially should be anchored to body weight (1.6 to 2.2 g/kg). Use percentages for carbs and fat, then sanity check protein grams against your weight.