Macro Split Calculator
Enter your daily calorie target (from the TDEE calculator or your own) and pick a macro preset to see grams per macro per day. Presets are common conventions, not prescriptions.
Daily Macros
Per-Meal Split (4 meals)
Macro basics
Calories from each macro: protein and carbs = 4 kcal/g, fat = 9 kcal/g. So a 30/40/30 split on 2,000 kcal gives 150g protein (600 kcal), 200g carbs (800 kcal), 67g fat (600 kcal).
When each preset fits
Balanced 30/40/30: general-purpose maintenance or slow recomp, most people. Higher-protein 40/35/25: weight loss (preserves lean mass during a deficit) or hypertrophy training. Low-carb 35/20/45: keto-adjacent, ketogenic diets, or people who feel better on lower carbs. Endurance 25/55/20: athletes doing 8+ hours/week of cardio — glycogen replenishment matters. These are common conventions, not prescriptions; individual needs vary.
Protein per pound of bodyweight
A common lifter's target is 0.8–1.0g protein per lb of bodyweight. Higher-end research (Morton et al., meta-analysis) puts the ceiling around 1.6g/kg (~0.73g/lb) for muscle building — beyond that, extra protein doesn't add muscle gains, though it can help satiety during a cut. If your macro split gives you significantly more or less than your bodyweight-based target, use custom mode to dial in the exact grams.