How macros are converted
Protein and carbohydrate supply 4 kcal per gram; fat supplies 9. The calculator applies your chosen percentage split to your calorie target and divides by those densities — that's the whole trick, done instantly and without rounding errors.
Which split should you pick?
- Balanced (30/40/30) suits most people most of the time.
- High protein (40/30/30) shines in a deficit, where protein preserves muscle and blunts hunger.
- Endurance (30/50/20) fuels high training volumes where carbohydrate is performance.
Treat protein as the hard target and the carb/fat division as personal preference — the evidence consistently shows total calories and protein drive results, while the carb-vs-fat ratio mostly drives enjoyment. Set your protein floor with the protein calculator.
Frequently asked questions
What is the best macro split for fat loss?
The one you'll follow. Anchor protein high (30–40% or ~1.8–2.7 g/kg), then divide remaining calories between carbs and fat however you prefer to eat — studies at matched calories and protein show equivalent fat loss.
Do macros matter more than calories?
No — calories determine weight change; macros shape body composition, hunger and performance inside that budget. Get calories right first, protein second, and the rest is fine-tuning.
Should macros change on rest days?
Optional. Some people drop carbs slightly on rest days (calorie cycling); it can aid adherence but offers no metabolic magic at the same weekly intake.
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Sources
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. [link]
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014. [link]
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. [link]