Macro Splitter

How the splitter works

First we estimate your TDEE (total daily energy expenditure) from your body stats and activity level. Then we adjust it for your goal: about 20% fewer calories for fat loss, maintenance to keep your weight, and 10% more for muscle gain.

That calorie target is then divided into protein, carbs, and fat using the plan you choose. Protein and carbs provide 4 kcal/g; fat provides 9 kcal/g.

Diet plans

• Balanced — 30% protein, 40% carbs, 30% fat.
• Low-carb — 30% protein, 20% carbs, 50% fat (higher fat, lower carbs).
• High-protein — 40% protein, 30% carbs, 30% fat.