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A macro split calculator determines the optimal distribution of protein, carbohydrates, and fat in your diet based on total calories and fitness goal. Macronutrients provide different caloric densities and serve different physiological roles.
Формула
protein_g = calories × 0.25 / 4; carbs_g = calories × 0.45 / 4; fats_g = calories × 0.30 / 9
- cal
- Daily calories (cal) — Total daily energy intake
- prot_g
- Protein (g) — Amino acid target (1.6–2.2 g/kg for athletes)
- carb_g
- Carbs (g) — Energy source (3–7 g/kg depending on activity)
- fat_g
- Fat (g) — Essential nutrients (0.5–1.5 g/kg)
Водич чекор-по-чекор
- 1Protein: 4 calories per gram
- 2Carbohydrates: 4 calories per gram
- 3Fat: 9 calories per gram
- 4Split varies: muscle gain (35P/40C/25F), fat loss (40P/30C/30F), endurance (20P/55C/25F)
Worked Examples
Влез
2,000 kcal, muscle building goal
Резултат
Protein 175g, Carbs 200g, Fat 56g
Влез
1,800 kcal, fat loss
Резултат
Protein 180g, Carbs 135g, Fat 60g
Влез
3,000 kcal, endurance sport
Резултат
Protein 150g, Carbs 413g, Fat 83g
Frequently Asked Questions
What is a good macro split?
Varies: sedentary (25P/45C/30F), athletes (30P/50C/20F), low-carb (40P/20C/40F). Personal goals and activity level drive split.
How do I know my calorie target?
BMR (basal metabolic rate) × activity factor. Or: use a calculator based on age, weight, height, sex, activity level.
Why does macro ratio matter?
Protein preserves muscle; carbs fuel activity; fats support hormones. Ratios affect satiety, energy, body composition.
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