Which macro split is best for fat loss?

Fat loss depends mostly on calorie deficit and adherence. A high-protein split can help preserve lean mass and improve satiety.

What makes keto macros different?

Keto macros keep carbohydrates very low and place most calories from fat, while protein stays moderate.

Can I customize macro percentages?

This config provides three common presets. A future version can add custom percentages while keeping grams tied to calorie math.

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Macro Calculator

Calculate daily carbohydrate, protein, and fat grams from calorie intake using balanced, high-protein, or keto macro splits.

Key terms

Adjust inputs

Daily calories

kcal

10006000

Fitness goal

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Macro grams = calories x macro percentage / calories per gram

Carbohydrates and protein provide about 4 calories per gram, while fat provides about 9 calories per gram. Macro goals convert calorie percentages into daily gram targets.

Step-by-Step Example

1Choose a calorie target based on your nutrition plan.
2Select a macro split: balanced, high-protein, or keto.
3Multiply calories by each macro percentage to get macro calories.
4Divide carbohydrate and protein calories by 4, and fat calories by 9, to get grams.

Reference

Benchmark Table

Compare common scenarios quickly. Scroll horizontally on smaller screens.

Reference 1

Calories: 2,000
Goal: Balanced
Carbs: 225 g
Protein: 125 g
Fat: 67 g

Reference 2

Calories: 2,000
Goal: High-Protein
Carbs: 175 g
Protein: 175 g
Fat: 67 g

Reference 3

Calories: 2,000
Goal: Keto
Carbs: 25 g
Protein: 125 g
Fat: 156 g

Calories	Goal	Carbs	Protein	Fat
2,000	Balanced	225 g	125 g	67 g
2,000	High-Protein	175 g	175 g	67 g
2,000	Keto	25 g	125 g	156 g

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Macro grams are calculated by assigning a percentage of total calories to carbs, protein, and fat, then dividing by each macro's calories per gram.

Daily protein target

138 g/day

Details