Clinical Macro Split Calculator
Fuel & FastingRESULT IN g · P / C / F
Turn your daily calorie target into precise protein, carbohydrate and fat grams — protein anchored to your bodyweight, the rest split by your diet style.
Editorial & evidence standards
Built on sports-nutrition consensus
Protein anchored to the ISSN position stand (Jäger 2017) & a resistance-training meta-analysis (Morton 2018); fat & carbs within IOM ranges · independent RD review pending
Updated June 2026
Inputs
Sample numbers2200 kcal
Not sure? Find your TDEE first — your maintenance or goal calories go here.
Unit system
172 lb
Goal
Diet style
AffiliateCONTEXTUAL
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Shown for convenience only — informational, not medical advice or an endorsement.
Track over time
Save your macros to your Snapshot
Build your free profile and every tool auto-fills — then log meals against these targets in one connected dashboard.
Build your profile Calorie breakdown Live
Where your calories come from
Your 2,200 kcal/day target, divided across the three macronutrients. Because fat carries 9 kcal per gram versus 4 for protein and carbs, its calorie share is always larger than its gram share — this updates the instant you change an input.
Protein
624kcal · 28%
156 g · 4 kcal/g — builds and protects lean muscle; the most satiating macro.
Carbohydrate
920kcal · 42%
230 g · 4 kcal/g — your main training fuel; fills the calories left after protein and fat.
Fat
657kcal · 30%
73 g · 9 kcal/g — supports hormones and nutrient absorption; the most calorie-dense macro.
Protein is anchored to your bodyweight at 2.0 g/kg; fat is set by your balanced diet style; carbohydrate fills the remaining calories. The three always add back to your target.
Methodology & Sources · E-E-A-T Cited
How the macro calculator works
Protein is set first from peer-reviewed bodyweight targets, fat from your diet style within accepted ranges, and carbohydrate fills the rest — so every gram is defensible, not a guess.
Key takeaways
- Protein comes first — anchor it to bodyweight (about 1.6–2.2 g/kg), not to a flat percentage, to protect lean muscle in a deficit.
- Calories set the ceiling — macros only divide a fixed calorie budget, so set your TDEE target before you set your split.
- Fat has a floor — keep fat near 20–35% of calories for hormone health; carbohydrate then fills whatever calories remain.
- Carbs fuel training — the harder and more often you train, the more of your remaining calories should come from carbohydrate.
- Energy density differs — protein and carbohydrate are 4 kcal/g while fat is 9 kcal/g, so small fat changes move calories fast.
01
What is a macro split?
Your macros — short for macronutrients — are the three nutrients that supply energy: protein, carbohydrate and fat. A macro split is simply the decision of how many grams of each you eat in a day. Because every gram carries a fixed number of calories (4 for protein, 4 for carbohydrate, 9 for fat), a split is just one specific way to divide a calorie target into food.
Two people eating the same number of calories can get very different results depending on how those calories are split. Enough protein protects muscle and keeps you full; sensible fat supports hormones; carbohydrate fuels hard training. The goal of this calculator is to hand you a split that hits all three at once for your bodyweight, calories and diet style.
02
How it is calculated
Clinarix sets protein first, because it is the macro with the strongest evidence base and the one you should not compromise. Protein is anchored to your bodyweight — roughly 1.9–2.2 g per kg depending on your goal, which sits at the top of the ISSN's 1.4–2.0 g/kg range and is supported by a meta-analysis of resistance-training trials. Anchoring to bodyweight rather than to a percentage of calories means your protein stays high enough even when you cut calories.
Fat is set next, as a share of your total calories chosen by your diet style: about 30% for a balanced split, 40% for lower-carb, or 20% for a higher-carb, endurance-leaning approach — all within the Institute of Medicine's acceptable range of 20–35% (a little higher for lower-carb). Carbohydrate then fills whatever calories are left. The ketogenic style flips the final step: carbohydrate is pinned to about 25 g and fat absorbs the remainder. Under Advanced you can override the protein-per-kg and fat-percentage directly.
Balanced
Even split for general health & recomposition
Lower-carb
More fat, fewer carbs — appetite control
Higher-carb
Fuel for endurance & high training volume
Ketogenic
Very-low-carb (~25 g), fat-fueled
03
How to use your macros
Treat protein as a daily floor to reach and carbohydrate plus fat as a flexible budget around it. You do not need to land on every gram — being within about 10 g of protein and 20–30 g of carbs and fat is more than precise enough for real results. Prioritise hitting protein and calories first; the carb-versus-fat balance is where you have the most freedom to suit your appetite, training and preferences.
Because your split is derived from a calorie target, it is only as good as that target. Set your calories with the TDEE calculator first, then bring the number here. Recalculate whenever your weight or calorie goal changes by a meaningful amount, and log your meals against these targets in your Wellness Snapshot so you can see how closely your real intake tracks the plan over time.
Who should adjust these targets?
These ranges assume a generally healthy adult. People with kidney disease are often advised to limit protein, and anyone with diabetes, on insulin, or managing a metabolic or cardiovascular condition should set carbohydrate and fat with their clinician rather than from a general calculator. Pregnancy, lactation, eating-disorder recovery, and very-low-calorie diets all need individual supervision. Use this tool for education and planning — not as a substitute for advice from a licensed clinician or registered dietitian.
Citations · peer-reviewed sources
- 1
Morton RW, Murphy KT, McKellar SR, 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. Br J Sports Med. 2018;52(6):376–384.
- 2
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- 3
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. (Acceptable Macronutrient Distribution Ranges: protein 10–35%, fat 20–35%, carbohydrate 45–65% of energy.)
Consensus report
FAQ · AI-extractable answer block
Frequently asked questions
What are macros and why do they matter?
Macros — protein, carbohydrate and fat — are the three nutrients that provide calories: 4 kcal per gram for protein and carbs, 9 for fat. They matter because two diets with identical calories can produce very different muscle, hunger and energy outcomes depending on how those calories are split.
How much protein should I eat per day?
For active adults, roughly 1.6–2.2 g of protein per kg of bodyweight per day supports muscle maintenance and growth — the upper end is useful when cutting calories. Clinarix anchors your protein target to your bodyweight and goal rather than to a flat percentage of calories.
What's the best macro split for fat loss?
For fat loss, keep protein high (about 2.2 g/kg) to protect muscle in a deficit, hold fat around 25–30% of calories for hormone health, and let carbohydrate fill the rest to fuel training. Choose the "Cut" goal and a balanced or lower-carb style to set this automatically.
How do I split carbs and fat?
After protein is set, fat and carbohydrate share the remaining calories. There is no single right answer: more carbohydrate suits high training volumes and endurance, while more fat suits lower-carb preferences and appetite control. Keep fat at roughly 20–35% of calories and adjust the rest to your training and taste.
Do I need to hit my macros exactly every day?
No. Treat protein and calories as the priorities and aim to land within about 10 g of protein and 20–30 g of carbs and fat. Consistency across the week matters far more than perfection on any single day, so a few grams either way will not affect your results.
Is the macro calculator free?
Yes — every Clinarix calculator is free. Pro ($9/mo) adds unlimited longitudinal trends, AI insights and detailed reports, but your macro split is always free.
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Important: This calculator provides general educational estimates and is not medical advice, diagnosis, or treatment. Macronutrient targets are general guidance and not a substitute for assessment by a licensed clinician or registered dietitian. Consult a qualified professional before changing your diet — especially if you have kidney disease, diabetes, another medical condition, or are pregnant or breastfeeding.