Macronutrient Calculator

Find the ideal protein, carb, and fat split for 40 calorie and goal combinations. Each page shows daily grams, per-meal breakdowns, food sources, and comparison tables. Click any row to see the full macro plan.

Weight Loss

High protein (40%), moderate carbs (30%) and fat (30%) to preserve muscle while cutting.

Calories	Protein	Carbs	Fat	Split
1,200 cal	120g	90g	40g	40/30/30
1,400 cal	140g	105g	47g	40/30/30
1,500 cal	150g	113g	50g	40/30/30
1,600 cal	160g	120g	53g	40/30/30
1,800 cal	180g	135g	60g	40/30/30
2,000 cal	200g	150g	67g	40/30/30
2,200 cal	220g	165g	73g	40/30/30
2,500 cal	250g	188g	83g	40/30/30
2,800 cal	280g	210g	93g	40/30/30
3,000 cal	300g	225g	100g	40/30/30
3,200 cal	320g	240g	107g	40/30/30
3,500 cal	350g	263g	117g	40/30/30

Maintenance

Balanced protein (30%), higher carbs (40%), and moderate fat (30%) for sustaining your current weight.

Calories	Protein	Carbs	Fat	Split
1,200 cal	90g	120g	40g	30/40/30
1,400 cal	105g	140g	47g	30/40/30
1,500 cal	113g	150g	50g	30/40/30
1,600 cal	120g	160g	53g	30/40/30
1,800 cal	135g	180g	60g	30/40/30
2,000 cal	150g	200g	67g	30/40/30
2,200 cal	165g	220g	73g	30/40/30
2,500 cal	188g	250g	83g	30/40/30
2,800 cal	210g	280g	93g	30/40/30
3,000 cal	225g	300g	100g	30/40/30
3,200 cal	240g	320g	107g	30/40/30
3,500 cal	263g	350g	117g	30/40/30

Muscle Gain

Higher carbs (45%) to fuel training, adequate protein (30%), and lower fat (25%) for lean gains.

Calories	Protein	Carbs	Fat	Split
1,200 cal	90g	135g	33g	30/45/25
1,400 cal	105g	158g	39g	30/45/25
1,500 cal	113g	169g	42g	30/45/25
1,600 cal	120g	180g	44g	30/45/25
1,800 cal	135g	203g	50g	30/45/25
2,000 cal	150g	225g	56g	30/45/25
2,200 cal	165g	248g	61g	30/45/25
2,500 cal	188g	281g	69g	30/45/25
2,800 cal	210g	315g	78g	30/45/25
3,000 cal	225g	338g	83g	30/45/25
3,200 cal	240g	360g	89g	30/45/25
3,500 cal	263g	394g	97g	30/45/25

Balanced

Even distribution of protein (30%), carbs (35%), and fat (35%) for general health.

Calories	Protein	Carbs	Fat	Split
1,500 cal	113g	131g	58g	30/35/35
2,000 cal	150g	175g	78g	30/35/35
2,500 cal	188g	219g	97g	30/35/35
3,000 cal	225g	263g	117g	30/35/35

What Are Macronutrients?

Macronutrients are the three types of nutrients that supply your body with energy: protein, carbohydrates, and fat. Each gram of protein provides 4 calories, each gram of carbohydrate provides 4 calories, and each gram of fat provides 9 calories. The proportion in which you consume these macros has a significant impact on body composition, energy levels, workout performance, and overall health.

Rather than simply counting calories, tracking macros ensures you get the right balance of nutrients to support your specific goal, whether that is losing body fat, gaining lean muscle, or maintaining a healthy weight. The 40 combinations on this page cover calorie intakes from 1,200 to 3,500 across four common fitness goals.

How to Choose the Right Macro Split

Your ideal macro split depends on your goal, activity level, and individual preferences. For weight loss, a higher protein percentage (35 to 40%) helps preserve muscle mass during a calorie deficit and increases satiety. For muscle gain, higher carbohydrates (40 to 45%) provide the energy needed for intense resistance training and post-workout recovery.

Maintenance and balanced splits work well for general health, active lifestyles, and body recomposition. Start with the recommended percentages, follow the plan for 2 to 4 weeks, then adjust based on your progress, energy levels, and how you feel during workouts.

Getting Started with Macro Tracking

Choose your calorie level from the tables above based on your daily calorie needs (use our daily calorie calculator if you are unsure). Click the link to see your full macro breakdown, including how much protein, carbs, and fat to eat per meal. Pair this with a food tracking app for the best results.

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