Macros Split Calculator
Macros Split Calculator determines daily macronutrient needs (carbohydrates, protein, fats) based on fitness goals, body weight, activity level, and dietary preferences, with detailed steps and visualization.
Result:
Formulas Used
- BMR (Mifflin-St Jeor, Men):
10 * weight (kg) + 6.25 * height (cm) - 5 * age + 5 - BMR (Women):
10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161 - Daily Calories:
BMR * Activity Multiplier (Sedentary: 1.2, Moderate: 1.55, Active: 1.9) - Macro Ratios:
Varies by diet (e.g., Balanced: 40% carbs, 30% protein, 30% fats) - Grams:
Carbs = (Calories * Carb %) / 4, Protein = (Calories * Protein %) / 4, Fats = (Calories * Fat %) / 9
Examples and Solutions
- Example 1: Goal: Weight Loss, Weight: 150 lbs, Activity: Moderate, Diet: Balanced, Calories: Auto
Solution: Calories: 1946, Carbs: 194g (40%), Protein: 146g (30%), Fats: 65g (30%) - Example 2: Goal: Maintenance, Weight: 180 lbs, Activity: Active, Diet: High-Protein, Calories: Auto
Solution: Calories: 2770, Carbs: 208g (30%), Protein: 208g (30%), Fats: 108g (40%) - Example 3: Goal: Muscle Gain, Weight: 200 lbs, Activity: Active, Diet: Low-Carb, Calories: 3000
Solution: Calories: 3000, Carbs: 150g (20%), Protein: 225g (30%), Fats: 167g (50%) - Example 4: Goal: Weight Loss, Weight: 120 lbs, Activity: Sedentary, Diet: Low-Carb, Calories: Auto
Solution: Calories: 1358, Carbs: 68g (20%), Protein: 102g (30%), Fats: 75g (50%) - Example 5: Goal: Maintenance, Weight: 160 lbs, Activity: Moderate, Diet: High-Protein, Calories: 2000
Solution: Calories: 2000, Carbs: 150g (30%), Protein: 150g (30%), Fats: 78g (40%)