Macro Calculator
Set protein from body weight, fat to a percentage of calories, and carbohydrate fills the remainder. That order matters — carbohydrate is the flexible one.
Your results
A starting split, not a prescription. Individual tolerance to carbohydrate and fat varies, and adherence matters more than the exact ratio.
The order of operations
- Protein first, scaled to body weight. It has the clearest evidence base and the most specific target.
- Fat to a floor. At least 0.5 g/kg, ideally 20–35% of calories. Going very low is the one macro decision with a plausible hormonal cost.
- Carbohydrate takes what is left. The most flexible macro, and the one that fuels hard training.
The calculator enforces a 0.5 g/kg fat floor — if your chosen percentage falls below it, fat is raised and carbohydrate reduced.
How precise does this need to be?
Less than the decimal places suggest. Hitting protein most days and staying near your calorie target matters; the exact carbohydrate-to-fat ratio is largely preference.
Label tolerances are roughly ±20%, and raw-versus-cooked weighing errors are larger than that. Treat these numbers as targets to aim at, not thresholds to hit.
Common questions
What macro split is best?
There is no single best split once protein and total calories are set. Choose the carbohydrate-to-fat balance you find easiest to sustain.
Should I hit my macros exactly?
Aim for protein and calories; treat the rest as approximate. Within 10% is fine.
Do I need different macros on rest days?
Not necessarily. Consistent daily intake is simpler and works.
Why is my carbohydrate figure zero?
Protein and fat together already use your whole calorie budget. Lower the protein per kg or the fat percentage.
Related calculators
Track the numbers, not just calculate them
MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.
