Macro Split Planner

How It Works

This planner converts your daily calorie target into specific gram targets for protein, carbohydrates, and fat. Here is how the math works:

The Calorie-to-Gram Conversion

Each macronutrient has a fixed calorie density:

For example, if your target is 2,200 calories with a 30/40/30 split:

• Protein: 2,200 × 30% = 660 cal ÷ 4 = 165g
• Carbs: 2,200 × 40% = 880 cal ÷ 4 = 220g
• Fat: 2,200 × 30% = 660 cal ÷ 9 = 73g

Preset Templates Explained

Each preset is optimized for a different goal:

• Balanced (30/40/30): Good for general health and maintenance. Moderate protein supports muscle preservation without over-restriction.
• Low Carb (35/15/50): Higher fat helps satiety. Useful for insulin sensitivity or appetite control.
• Keto (20/5/75): Very low carb induces ketosis. Requires strict adherence and is not suitable for high-intensity athletes.
• High Protein (40/30/30): Maximizes muscle protein synthesis. Best for strength training and body recomposition.
• Athlete (25/55/20): Carb-heavy to fuel glycogen stores. Ideal for endurance runners, cyclists, and team sports.

Protein Per Kilogram

The tool calculates your protein intake relative to body weight. Research-backed targets:

• 1.0–1.2 g/kg: General health, sedentary adults
• 1.2–1.6 g/kg: Maintenance with light activity
• 1.6–2.2 g/kg: Muscle building, strength training
• 2.0–2.4 g/kg: Competitive bodybuilders during cuts

Practical Tips

• Start with the preset closest to your goal, then adjust sliders to match your preferences.
• Ensure percentages add to exactly 100% — the tool will warn you if they do not.
• Meal breakdown assumes 4 meals/day. Adjust portions if you eat 2–3 larger meals or 5–6 smaller ones.
• Save multiple plans to compare. All data stays in your browser.