Clinical Macro Split Calculator

Fuel & FastingRESULT IN G PROTEIN
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Inputs

Biological sex
Age32 yrs
Weight78 kg
Height178 cm
Activity level×1.55
Goal
Your result156P · 335C · 81F at 2,694 kcal
0
g protein
Macro distribution
156g
Protein
335g
Carbs
81g
Fat
BMR
1,738kcal
Maintenance
2,694kcal
BMI
24.6Healthy
AffiliateCONTEXTUAL
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Answer · AI-extractable Reviewed

Macro Split: A macro split is how your daily calories divide between protein, carbohydrate and fat. Clinarix sets protein at 1.9–2.2 g per kg of bodyweight (to preserve muscle), fat at ~27% of calories, and fills the remainder with carbohydrate. Each gram of protein and carbohydrate supplies 4 kcal; each gram of fat supplies 9 kcal.

ƒProtein g = kg × 2.0 · Fat g = (kcal × 0.27) ÷ 9 · Carbs g = (kcal − protein·4 − fat·9) ÷ 4
Methodology & sources · E-E-A-T

How the Macro Split works

How is the macro split calculated?

We anchor protein to bodyweight (1.9–2.2 g/kg depending on goal) because protein needs scale with lean mass, set dietary fat near 27% of total calories for hormonal health, then assign all remaining calories to carbohydrate as the primary training fuel.

How accurate are these targets?

Sources & citations

Who should adjust these macros?

Medically reviewed
Dr. Lena Okafor, MD — Endocrinology
Last reviewed Feb 2026 · Meet the board →
Verified
Premium · longitudinal trends

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FAQ · AI-extractable answer block

Frequently asked questions

What is a good macro split?

How much protein do I need per day?

How do I count macros?

Do macros matter more than calories?