How to use it
- Step 1Enter your daily calories (use the TDEE or calorie deficit calculator first if you don't know them).
- Step 2Pick a style: high protein, balanced, lower carb or GLP-1 protein first.
- Step 3Choose 3, 4 or 5 meals a day.
- Step 4Read grams per day and per meal, plus a fiber goal.
The splits
| Style | Protein | Carbs | Fat |
|---|---|---|---|
| High protein | 35% | 35% | 30% |
| Balanced | 30% | 40% | 30% |
| Lower carb | 35% | 25% | 40% |
| GLP-1 protein first | 40% | 35% | 25% |
Each share of calories is divided by 4 for protein and carbs, and by 9 for fat. At 1,800 kcal on the high-protein split: protein = 1,800 × 35% ÷ 4 = 158 g.
Fiber and limits
The fiber goal uses the Dietary Guidelines' 14 g per 1,000 calories. Macro splits are a planning tool, not a rule: total calories and enough protein matter more for weight loss than the exact carb-to-fat ratio.
Prefer a chart? See Macros by calories: precomputed tables for common inputs.
More weight and calories
TDEE calculator
Calories you burn a day, plus targets to lose, keep or gain
OpenCalorie deficit calculator
Your daily target and a realistic goal date
OpenProtein floor calculator
How much protein keeps muscle while you lose fat
OpenBMI and GLP-1 eligibility
Your BMI and where it sits against label thresholds
OpenSteps to miles
Distance, time and calories from your step count
OpenCommon questions
What is the best macro split for weight loss?
There isn't one best split. Studies show similar fat loss across diets when calories and protein are matched, so pick the split you can keep.
How many grams of protein should I eat on 1,500 calories?
On the high-protein split, about 131 g. Check it against your protein floor, which is based on body weight.
Do I need to hit my macros exactly?
No. Getting within about 10 grams on most days is plenty for most goals.
Why choose the GLP-1 protein first split?
When appetite is low, a bigger protein share helps you reach your protein floor on fewer calories.