What's a good macro split for losing weight?

A higher-protein split (around 40 % protein, 35 % carbs, 25 % fat) is the standard for cutting. The extra protein helps preserve lean muscle while you're in a calorie deficit, and it's the most filling macro per calorie.

Why is protein higher when cutting?

In a calorie deficit your body can break down muscle for energy. Higher protein intake (often 1.6–2.2 g/kg of body weight) signals your body to keep that muscle and burn fat instead. Protein also has the highest thermic effect — you burn more calories digesting it.

Should I count grams or percentages?

Track grams. Percentages shift with your calorie target, so the same 30 % protein at 1500 kcal vs 3000 kcal gives wildly different absolute amounts. Hitting a daily gram number is what actually drives the result.

How is this different from the Calorie Calculator?

The Calorie Calculator gives you the total energy target (kcal/day). The Macros Calculator splits that target across protein, carbs, and fat. Use them together — calorie target first, then macros to reach it.

HEAHealth & Fitness

Macros Calculator

Calculate your daily protein, carb, and fat targets in grams from your calorie goal — with industry-standard ratios for cutting, maintaining, or bulking.

Goal

Cut = deficit, Maintain = same weight, Bulk = surplus.

Daily calories

kcal

Try an example

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How It Works

Formula

\text{Protein}_g = \frac{C \cdot r_p}{4}

\text{Carbs}_g = \frac{C \cdot r_c}{4}

\text{Fat}_g = \frac{C \cdot r_f}{9}

Where

$C$: Daily calorie target(kcal/day)
$r_p$: Protein ratio (0.40 cut, 0.30 maintain, 0.25 bulk)
$r_c$: Carbohydrate ratio (0.35 cut, 0.45 maintain, 0.50 bulk)
$r_f$: Fat ratio (0.25 across all goals)

Enter your daily calorie target and pick a goal. We split the calories using a standard ratio for that goal — cutting prioritizes protein to preserve muscle in a deficit, bulking shifts toward carbs to fuel training, maintaining sits in between. Each macro's calorie share is then divided by its energy density (protein and carbs at 4 kcal/g, fat at 9 kcal/g) to give grams per day.

Frequently Asked Questions

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Calorie Calculator

Daily calorie target for cut, maintain, or bulk goals.

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