Updated Fitness & Nutrition Tool

Macros Split Percentage Calculator

Build pro-level macro splits for cutting, maintenance or bulking. Estimate calories from TDEE, then allocate protein, carbs and fats using evidence-based presets or your own custom percentages.

TDEE & Goal Calories Protein, Carbs & Fats Grams & Percentages Coach & Athlete Modes

Interactive Macros Split Percentage Calculator

Use this calculator like a coach’s macro template. Start with a goal-based plan, refine it with pro constraints and, if needed, plug in your own custom percentages. The tool returns calories, macro grams and macro percentages in one dashboard.

This tab estimates calories using the Mifflin–St Jeor equation and standard activity multipliers, then applies a goal adjustment and an evidence-based macro profile. Results are for general fitness planning only, not individualized nutritional advice.

If mode = g/kg, this is g/kg. If mode = %, this is % of calories.
If mode = g/kg, this is g/kg. If mode = %, this is % of calories.

This tab is designed for coaches and advanced lifters. You choose the calorie target and set protein and fat with g/kg or percentage constraints. The calculator fills the remaining calories with carbs and checks that carb calories stay non-negative.

Use this tab when you already know your calories and macro percentages. The calculator checks that your percentages add up to 100% and then converts everything into grams and calories per macro.

Macros Split Percentage Calculator – Plan Your Protein, Carbs & Fat Like a Coach

Serious lifters, athletes and coaches rarely guess their macros. They start from total daily energy expenditure (TDEE), apply a goal-based calorie adjustment, then split those calories into protein, carb and fat targets that match training demands. This Macros Split Percentage Calculator brings that workflow into one clean tool.

Instead of juggling multiple spreadsheets and formulas, you can move from TDEE to goal calories and then to a macro split in just a few clicks. The tool supports goal-based presets, pro-style constraints and custom percentage splits for more advanced programming.

How the Macros Split Percentage Calculator Works

Under the hood, the calculator follows the same logic many coaches use when designing a macro plan:

  • Estimate basal metabolic rate (BMR) using the Mifflin–St Jeor equation.
  • Multiply BMR by an activity factor to estimate TDEE.
  • Adjust calories up or down depending on your goal (cutting, maintenance or bulking).
  • Allocate calories to protein, fats and carbs using either presets or your own constraints.
  • Convert calories into grams of each macro and show the resulting percentages.

Tab 1 – Goal-Based Macros (Smart Mode)

The first tab is ideal for most lifters and athletes. You enter age, sex, height, weight, activity level and your goal. The calculator:

  • Estimates BMR and TDEE.
  • Applies a goal adjustment such as −20% for a moderate cut or +10% for a lean bulk.
  • Chooses a macro profile such as Classic, High-Protein or Athlete.
  • Outputs macro grams and percentages for protein, carbs and fats.

For example, the High-Protein profile leans toward higher protein and slightly lower carbs, while the Athlete profile allocates more calories to carbs around training. The Custom (g/kg) option lets you set protein and fat per kilogram and fills the rest with carbs.

Tab 2 – Coach / Pro Mode

The Coach / Pro Mode tab gives you more control when you already have a calorie target in mind or when you want to enforce specific constraints:

  • Set bodyweight and calories manually, for example from lab testing or periodized programming.
  • Choose how to define protein: grams per kilogram, fixed grams or percentage of calories.
  • Set a minimum fat intake in g/kg or % of calories to support hormones and health.
  • Optionally add a carb floor to ensure training performance is supported.

The calculator then checks that the macro plan is feasible. If protein and fat constraints leave negative calories for carbs, it will let you know so you can adjust your numbers.

Tab 3 – Custom Percentage Split

If you already know your calories and macro percentages from a program, template or diet app, the Custom Percentage Split tab converts those percentages into grams and calories:

  • Enter total calories and chosen macro percentages.
  • The calculator confirms that the percentages sum to 100%.
  • It then returns macro grams, calories and final percentages for each macro.

This is useful when you are transitioning from one nutrition plan to another or when you want to round numbers in a way that still matches your exact percentages.

Evidence-Based Macro Ranges (General Guidance)

While the best macro split is individual, many strength and physique programs use ranges similar to the following:

  • Protein: roughly 1.6–2.2 g/kg for most lifters and physique goals.
  • Fats: often 20–35% of total calories, with lower limits to support hormones and absorption of fat-soluble vitamins.
  • Carbohydrates: the “remainder” after protein and fat are set, adjusted up for high training volume or performance sports.

The calculator’s presets are designed to land you in these broad ranges. You can always override them using the Pro or Custom tabs.

Important Limitations & Disclaimer

This calculator is a planning tool, not a substitute for professional advice. It does not account for medical conditions, medications, dietary restrictions, pregnancy, injury or advanced periodization strategies. Real-world adherence, food quality, sleep and stress also play a huge role in results.

Always consult a qualified doctor, dietitian or nutrition coach before making major changes to your diet, especially if you have health conditions or are preparing for competition.

How to Use These Macros in Practice

  • Start with a realistic goal and time frame.
  • Use the Goal-Based tab to get an initial macro plan.
  • Adjust with Coach / Pro Mode if you have specific constraints or preferences.
  • Track your weight, performance, measurements and how you feel for 2–4 weeks.
  • Make small adjustments rather than big swings when results stall.

Related Fitness & Health Calculators

Use these tools alongside the Macros Split Percentage Calculator to build a complete plan:

Macro Planning FAQs

Frequently Asked Questions About Macro Splits

Short answers to common questions athletes and lifters have when setting up macro-based nutrition plans.

Many lifters reassess macros every 2–4 weeks based on bodyweight trends, performance and how they feel. Frequent small adjustments tend to work better than big changes made too often. In contest prep or aggressive phases, coaches may adjust weekly based on check-ins.

Most people get good results by being consistent on average rather than perfect every single day. Weekly averages for calories and protein are often more important than daily perfection, especially for lifestyle goals rather than peak competition prep.

Some athletes prefer higher carbs and calories on training days and slightly lower intake on rest days. Others use the same macros every day for simplicity. Both approaches can work. This calculator gives you a starting point that you can adapt to your periodization style.

For most physique and strength goals, total calories and protein intake are the two most critical pieces. Fats need to be high enough to support health, and carbs can be adjusted to support performance and personal preference once calories and protein are in place.

Yes. You can create very low-carb or ketogenic macro splits by using the Coach / Pro Mode or the Custom Percentage tab. However, very low-carb diets are not appropriate for everyone, and it is wise to consult a doctor or dietitian before making extreme changes to your carb intake.

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