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Split your daily calories into grams of protein, fat and carbohydrates based on your goal. If you already know your calories, enter them; if not, we calculate them from your details.
Macronutrients are the three sources of calories in your diet, and they are what this macro calculator splits for you: protein (4 kcal per gram), carbohydrates (4 kcal/g) and fat (9 kcal/g). Calories decide whether you gain or lose weight; your macro split influences how much of that weight is muscle or fat and how well you perform in training.
How the calculator splits your macros
Protein first: depending on your goal, between 1.4 and 2.4 g per kilo, using the ranges from the protein calculator.
Fat next: a percentage of calories based on the split you choose, and never less than 0.6 g per kilo.
Carbohydrates with the rest: they are the fuel for hard training.
Splits offered by the calculator
Split
Fat
Carbohydrates
Who it is for
Balanced
30% of calories
The rest
Most people
High-carb
20%
The rest (higher)
High training volume or endurance sports
Low-carb
40%
The rest (lower)
People who feel fuller with more fat
What the research says about the split
When cutting, the review by Helms and colleagues (2014) recommends, within your calories, 2.3-3.1 g of protein per kilo of lean mass, 15-30% of calories from fat and the rest from carbohydrates. When bulking, the review by Iraki and colleagues (2019) suggests 1.6-2.2 g/kg of protein, 0.5-1.5 g/kg of fat and the rest from carbohydrates, with at least 3-5 g/kg to support training.
The split matters less than the total
As long as you cover your protein and do not drop fat too low, the split between fat and carbohydrates is mostly a matter of preference and of what helps you stick to the plan. Choose the one you find easiest to maintain and review your calories for your goal every few weeks. If you want ideas for your post-workout meal, you will find them in post-workout nutrition.
Frequently asked questions
How do I calculate my macros?
First set your protein based on your weight and goal (1.4-2.4 g/kg), then your fat (20-40% of calories and at least 0.6 g/kg), and fill the remaining calories with carbohydrates. This calculator does it for you.
Which macro split is best for losing fat?
One with high protein. The review by Helms and colleagues (2014) recommends 2.3-3.1 g per kilo of lean mass, 15-30% fat and the rest from carbohydrates. Between fat and carbohydrates, choose whatever is easiest for you to maintain.
How many calories does each macronutrient have?
Protein and carbohydrates provide about 4 kcal per gram, and fat about 9 kcal per gram.
Calories and protein supply the fuel; training decides what you do with it. Generate a free routine tailored to your goal, your level and your equipment.
Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. 2014;11:20.
Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports. 2019;7(7):154.
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376-384.
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241-247.
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Basic info to calibrate your routine precisely
years
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cm
Your goal
Define the direction of your training
Optimal rep range
5–15 reps depending on the day · RIR 3–4 → 1–2 · Volume: 12–20 sets/week per muscle group
Planning
Set your weekly availability
4 days → Upper/Lower · higher frequency per group (2×/week)
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The engine adapts the exercise library based on the equipment you have available.
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Exercises you enjoy the most. We will prioritise them in the selection — they will appear more often in your routine if they fit your goal.
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Why this routine for you
Auto-generatedThis routine was generated automatically by our own engine from the data you provided. It has not been reviewed by a healthcare professional.
Generated routines are for informational purposes only. They do not constitute medical advice. Consult a professional before starting if you have injuries or health conditions.
Understand my routine
RoutineYour personalized routine
RIRReps in Reserve — how close to failure
RIR tells you how many reps you have left in the tank when you finish a set. RIR 2 means you could do 2 more reps before reaching failure. It's a more precise way to control intensity than using a fixed percentage of your max.
Example: If you do 10 reps of bench press with RIR 2, you could have done 12 at that moment. It's not an exact number — listen to your body.
VolumeTotal sets and reps
Volume is the total work done per muscle group per week (sets × reps × weight). For hypertrophy, 10–20 effective sets per muscle per week is recommended. Your routine adjusts this based on your level and available days. Each set counts in full for the exercise's main muscle and as half for the ones that assist: 4 sets of bench press are 4 for chest and 2 for triceps and shoulders.
Example: 4 sets of bench press + 3 sets of flyes = 7 sets for chest in that session. The weekly total determines how much the muscle grows.
FrequencyDays and weekly structure
Example: With 3 days/week, Full Body is used to train each muscle 3 times. With 4–5 days, muscle groups are split (Push/Pull/Legs or similar).
ProgressionHow to progress week by week
Progression is the most important principle in training. Your body adapts, so you need to give it a greater stimulus each week. The main ways are: adding weight, adding reps, or adding sets.
Tip: When you can hit the top of the rep range (e.g. 12) with good form and RIR 2, add 2.5–5 kg in the next session.
⚠️ You train at your own risk. Suggested loads are guidance only: increase them only if your technique is solid and pain-free. This does not replace advice from a medical professional or trainer. If you feel pain or get injured, stop and consult a specialist.
