Macro Split
Protein, carbs and fat in grams for your calorie target.
About Macro Split
Macro Split divides a calorie target into grams of protein, carbohydrate and fat, with presets for balanced, low-carb, high-protein, endurance and keto. Protein is the one worth getting right — it preserves muscle in a deficit and is the most filling of the three, which makes the rest of the diet easier.
How to use it
- Enter your daily calorie target.
- Pick a split, or judge by the description which suits how you eat.
- Read the grams, and the per-meal breakdown underneath.
Questions
How much protein do I need?
Roughly 1.6–2.2 g per kg of body weight if you are training or in a deficit. Sedentary needs are lower, around 0.8 g per kg.
Do macros matter more than calories?
No. Calories determine weight change; macros affect body composition, satiety and performance. Get calories right first.
Is keto better for weight loss?
Not inherently. Studies comparing diets at matched calories and protein find little difference. It suits people who find carbs leave them hungry. Talk to a doctor before starting it.
Macro Split is free and runs entirely in your browser. No account, no upload, no watermark, no limit on use.