Macro Split Rechner

Berechnen Sie daily protein, fat, and carb targets aus your calorie goal und macro ratio. Get grams for each macronutrient.

Tägliche Kalorien

kcal

Protein %

Fat %

Carb %

Protein

188 g

Fett83 g

Kohlenhydrate250 g

Macro Total %100%

Protein vs Daily Calories

Formel anzeigen →

Formel

How Macro Splits Are Calculated

Formula

Protein (g) = Calories x Protein% / 4 (4 cal per gram)

Fat (g) = Calories x Fat% / 9 (9 cal per gram)

Carbs (g) = Calories x Carb% / 4 (4 cal per gram)

Common Splits

Balanced: 30/30/40 (protein/fat/carbs)

High protein: 40/25/35

Low carb: 35/40/25

High carb (endurance): 25/20/55

Ensure percentages sum to 100%.

Lösungsbeispiel

2500 kcal with a 30/30/40 split.

01Protein = 2500 * 0.30 / 4 = 188 g
02Fat = 2500 * 0.30 / 9 = 83 g
03Carbs = 2500 * 0.40 / 4 = 250 g
04Check: 30 + 30 + 40 = 100%

Häufig Gestellte Fragen

What is the best macro ratio?

There is no single best ratio. For most active people, 25-35% protein, 25-35% fat, and 35-50% carbs works well. Adjust based on goals and preferences.

Do macros matter more than total calories?

Total calories determine weight change. Macros influence body composition, performance, and satiety. Both matter, but calories come first.

What if my percentages do not add to 100?

The total should equal 100%. If not, your calorie targets will be off. Adjust one macro to make the total correct.

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