Macro Split Planner

Lock in your protein. Build your meals. Adjust carbs and fat to match your diet style.

Daily Calorie Target

Protein % of Calories

Diet Type

Meals Per Day

Custom Carb %

Custom Fat %

Saved Plans

How This Planner Works

This planner locks your protein percentage first, then distributes remaining calories between carbs and fat based on your diet type. Protein is prioritized because it preserves muscle, increases satiety, and has the highest thermic effect of food (TEF) — your body burns 20-30% of protein calories just digesting it.

Diet presets: Balanced (40C/30F) suits most people. Low-carb (20C/50F) works for insulin-resistant individuals. Keto (5C/65F) is for ketogenic protocols. High-carb (55C/15F) supports high-volume endurance training. Custom lets you set any ratio.

Meal breakdown: We divide your daily macros evenly across meals, but you can adjust portions. The key principle: hit your protein target every meal (30-40g) to trigger muscle protein synthesis pulses.