Macro Split Calculator – 40/30/30 and More

A macro split is the percentage of your calories assigned to each macronutrient, and this calculator converts any split into actual grams you can weigh on a scale. It works from your daily calorie target: multiply by the protein percentage and divide by 4 for protein grams, same math for carbs, and divide the fat share by 9. Worked example: at 2,200 kcal, the classic 40/30/30 split gives 220 g carbs (40% × 2,200 ÷ 4), 165 g protein (30% ÷ 4) and 73 g fat (30% × 2,200 ÷ 9). The calculator offers proven presets: 40/30/30 balanced, 30/40/30 endurance-friendly, 40/40/20 lean-muscle and 35/35/30 cutting. Splits matter less than calories and protein, but the right one keeps training fueled and dieting livable.

1. 1

   Set your calories

   Your TDEE plus or minus your goal adjustment

2. 2

   Pick a split

   Presets like 40/30/30 or custom percentages

3. 3

   Read the grams

   Weighable protein, carb and fat targets for the day

• 1

  Lock protein grams first, then distribute the rest

• 2

  Round targets to the nearest 5 g for sanity

• 3

  Recheck the split after each 300–500 kcal diet change

• Choosing a split before setting total calories

• Counting alcohol as empty calories you can ignore in the split

• Copying a bodybuilder split with 250 g protein your budget cannot afford

• Dropping fat below 20% and tanking hormones