choosing macro splits on the macro calculator

You’ll notice that the calculator requires you to select a desired “Macro Split.” The dropdown menu provides six options that may or may not align with your goals. Let’s break down each macro split to determine which one is best for you.

• 40% carbs, 30% protein, 30% fat: While the calculator indicates that this is a “balanced” macro ratio, it does not reach the targets recommended by the USDA and some other health organizations for balanced nutrition. However, it is very popular, especially among those on the Zone diet and those who are trying to lose weight. Some athletes also use this ratio to gain or maintain muscle and lose body fat. However, it might not provide adequate carbohydrates for those who participate in endurance activities like running, biking, swimming or other activities lasting more than an hour.

• 40% carbs, 40% protein, 20% fat: This option decreases your fat intake and allows you to consume more protein. This plan would be most suitable for someone who is starting to participate in strength training and wants to build muscle while losing body fat. However, remember that this ratio might be hard to start and even more difficult to maintain over the long term. Most people typically consume at least 50% of their daily calories from carbohydrates and only about 16% of calories from protein. Making a drastic shift in your nutrient intake can be too challenging for some people. A gradual approach is more likely to be successful.

• 20% carbs, 50% protein, 30% fat: This is your highest protein option on the macro calculator (unless you customize your ratios). It would be most suitable for a veteran weight-lifter or bodybuilder who needs to bulk up and build muscle mass. This ratio is not suitable for those who do cardio exercise regularly or who are looking for general health benefits from the macro diet.

• 55% carbs, 25% protein, 20% fat: This macronutrient ratio falls within guidelines provided by the USDA for balanced nutrition. It is most suitable for the general public and those participating in regular cardio or endurance activities. If you use cardio machines at the gym, walk regularly, or go to aerobics classes, you’ll benefit from this macronutrient breakdown. Runners, cyclists, swimmers, pickleball players, tennis players, and other active sports enthusiasts will also benefit from this plan's higher carbs and balanced protein.

• 5% carbs, 25% protein, 70% fat: This keto—or ketogenic—macro ratio is often used for short-term weight loss. Many commercial diet plans begin with a short keto phase that lasts two weeks or slightly more. While there is evidence to suggest that this diet has benefits for some people with neurological conditions, its effectiveness for weight loss or for general health has not been strongly supported by scientific evidence. Most researchers have found that it is too hard to maintain over the long-term for sustained results.

Customizing the Macro Calculator

The last selection in the Macro Split dropdown menu is “Custom.” This option allows you to input your desired ratio to get personalized calorie, protein, carbohydrate, and fat targets to reach each day. There are a few different reasons you might use this option.

Calculate Macros for General Health

The USDA and Department of Health and Human Services provide recommendations about what a balanced diet should look like. A balanced diet helps you to maintain optimal health (along with other lifestyle factors) and reduce your risk for chronic diseases like metabolic syndrome, obesity, cardiovascular disease, and diabetes. Their guidelines, called the Dietary Guidelines for Americans (DGA), are updated every five years to reflect the most current research and clinical findings. The 2020-2025 DGA recommendations suggest that you consume:

• 10% to 35% of your calories from protein

• 45% to 65% of your calories from carbohydrates

• 20% to 35% of your calories from fat

These recommendations are also supported by health organizations and thousands of nutrition experts around the globe. While they may not be trendy and they might vary from numbers you see on Instagram or TikTok, they are rooted in solid evidence. So if you are interesting in improving your overall health, use the “Custom” selection in the Macro Splits dropdown menu and choose numbers that fall within these ranges.

Calculate Macros for Specific Diets

Some diets, like a keto diet, are based on specific macro ratios. Other diets, like the Mediterranean diet or the Paleo diet are based on food choices, but studies have suggested typical macro ratios that you can input into the custom calculator to get your daily macro numbers.

• 40/30/30 diet: 30% fat, 30% protein, 40% carbohydrates (macros listed in the dropdown menu)

• Carnivore diet: 65–80% fat, 20–35% protein, 0%–10% carbohydrates

• Galveston diet: 70% fat, 20% protein, 10% carbs (maintenance plan: 40% fat, 20% protein, 40% carbs)

• Ketogenic diet: 65-70% fat, 25-30% protein, <10% carbs

• Low-calorie, balanced diet: 20–35% fat, 10–35% protein 45–65% carbohydrates

• Low carb: 50-60% fat, 20-30% protein, <20% carbs

• Mediterranean diet: (estimated): 30–35% fat, 10–15% protein, 50-60% carbohydrates

• Paleo diet: 35% fat, 30% protein, 35% carbohydrates

Calculate Macros for Improved Nutrition

If your current diet leaves you sluggish and depleted, you might set a goal to slowly improve nutrition over time to gain more energy and gradually improve wellness. Nutrition experts almost always advise a gradual approach to diet change, so if this is your goal, you’ll need to figure out your current macronutrient intake before making adjustments. To do this, keep a journal for 5-7 days and input all foods and beverages you consume. Use an app like MyFitnessPal or LoseIt to make the process easier. At the end of your journaling endeavor, evaluate your typical daily macro intake. Then, make small changes gradually to bring your diet in line with recommendations from the Dietary Guidelines for Americans (DGA) above.

For example, if you currently consume 45% of your calories from carbs, 15% from protein, and 40% from fat, you might want to reduce your fat intake to bring your numbers in line with health recommendations. Customize your macro split to 50% carbs, 15% protein, and 35% fat at first. After a week or two, you might feel comfortable decreasing the fat even more and increasing the protein for greater nutritional balance.

Calculate Macros for Weight Loss

Are you looking to lose weight with a macro diet? Getting adequate nutrients is the key to long-term progress. Many people choose to use the 40/30/30 ratio to slim down, and often, they find great success with that plan. But it doesn’t work for everyone. The most common complaint is that it is too low in carbohydrates to be sustainable. A diet that isn’t sustainable won’t be successful.

I suggest tweaking the 40/30/30 ratio to fall within the recommendations provided by the DGA. Use the “Custom” option in the Macro Split dropdown menu and input 45% carbohydrates, 25% protein, 30% fat or 45% carbohydrates, 30% protein, 25% fat. You can also adjust the ratios further to suit your needs. But remember that calories matter when it comes to weight loss. So be sure to stay within your target calorie window if you want to slim down.

Lastly, remember that there is no right or wrong macronutrient balance. When you calculate your macros, keep in mind that they provide a starting point. Once you have your targets, take two or three weeks to try them out and get used to them. See how your new nutrition plan affects your daily energy levels, mood, fitness performance, and sleep. Then, make adjustments as needed to find targets that work for you.