Macro Split Planner
Turn a calorie target into grams of protein, carbs, and fat.
A general population guideline, not medical or nutritional advice — people with diabetes, kidney conditions, eating disorders, or other health concerns should get a personalized macro plan from a doctor or registered dietitian rather than a general-purpose split.
Your daily macros
Protein
165 g
660 kcal
Carbs
220 g
880 kcal
Fat
73 g
660 kcal
For informational and educational purposes only — not medical advice, and not a substitute for consulting a qualified professional about your specific situation. TrueMeasureKit is not liable for decisions made based on these results. See our Terms of Service.
Choosing a macro split
Protein and carbs both provide 4 kcal per gram; fat provides 9. A balanced split works for most people, a higher protein ratio helps preserve muscle during a calorie deficit, and a lower-carb split can suit people who feel better with fewer carbohydrates. There's no single correct split — total calories matter far more for weight change than the exact macro ratio, so pick one you can sustain.
Frequently asked questions
Why do protein, carbs, and fat use different calories per gram?
Protein and carbohydrates provide about 4 calories per gram, while fat provides about 9 calories per gram — nearly double. That's why small changes in fat grams shift total calories more than the same gram change in protein or carbs.
Is there one 'correct' macro split?
No — the ideal ratio depends on your goals (fat loss, muscle gain, endurance performance), medical considerations, and personal preference. Common starting points range from balanced splits to higher-protein splits for muscle preservation during a deficit.