Macro Breakdown
A macro breakdown is your daily calorie target divided into grams of protein, carbohydrates and fat. It explains what your calories are made of and gives you a practical way to adjust a goal.
Use the macro calculator for your numbers, then use this guide to decide how to work them into meals.
Macro breakdown by goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Cutting | 30–40% | 30–40% | 25–30% |
| Maintaining | 25–30% | 40–45% | 25–30% |
| Bulking | 20–25% | 50–60% | 20–25% |
Percentages are starting ranges, not rules. Protein is more useful when set in grams per kilogram: 1.6–2.2 g/kg (0.7–1 g/lb). See the weight loss and muscle gain calculators for goal-specific targets. Fat stays above 20% of calories, and carbs fill the remainder.
Macro breakdown by diet style
| Style | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 25–30% | 45–55% | 25–30% |
| Low-carb | 30–35% | 20–30% | 35–45% |
| Keto (calculator) | 20–25% | 5–10% | 70–75% |
| High-protein | 35–40% | 30–40% | 25–30% |
Popular macro ratios in grams
Ratios are written in different orders on different sites, so we spell out each one. Grams are calculated with the 4-4-9 rule.
40/40/20 macros
Usually means 40% protein, 40% carbs and 20% fat. It is popular for cutting because protein is high, but 20% fat is at the bottom of the usual 20–35% range, which some people find hard to sustain for long.
| Calories | Protein (40%) | Carbs (40%) | Fat (20%) |
|---|---|---|---|
| 1,500 | 150 g | 150 g | 33 g |
| 1,800 | 180 g | 180 g | 40 g |
| 2,000 | 200 g | 200 g | 44 g |
| 2,500 | 250 g | 250 g | 56 g |
40/30/30 macros
In macro-tracking circles this usually means 40% protein, 30% carbs and 30% fat, a high-protein split that works well for weight loss. The Zone diet uses the same numbers the other way round: 40% carbs, 30% protein and 30% fat. Check which one a plan means.
| Calories | Protein (40%) | Carbs (30%) | Fat (30%) |
|---|---|---|---|
| 1,500 | 150 g | 113 g | 50 g |
| 1,800 | 180 g | 135 g | 60 g |
| 2,000 | 200 g | 150 g | 67 g |
| 2,500 | 250 g | 188 g | 83 g |
30/30/40 macros
Usually means 30% protein, 30% fat and 40% carbs: a balanced split with enough carbs for regular training. It is a reasonable maintenance starting point.
| Calories | Protein (30%) | Carbs (40%) | Fat (30%) |
|---|---|---|---|
| 1,500 | 113 g | 150 g | 50 g |
| 1,800 | 135 g | 180 g | 60 g |
| 2,000 | 150 g | 200 g | 67 g |
| 2,500 | 188 g | 250 g | 83 g |
Whatever ratio you pick, check protein against your bodyweight (1.6–2.2 g/kg if you train) with the protein calculator.
How to split macros across meals
Your daily total matters most. Three even meals are simple; four smaller meals can help appetite; one larger evening meal can work if it fits your schedule. There is no hard 30 g absorption limit that makes a different pattern mandatory.
How to adjust when weight stalls
- Log three honest days and check oils, drinks and bites.
- Recalculate TDEE after a meaningful weight change.
- If needed, reduce calories by 5–10%, not another large cut.
- Compare weekly averages and waist measurements for at least two weeks.
Macro Breakdown FAQ
What is the 30/30/40 rule macro?
It usually means 30% protein, 30% fat and 40% carbs. It is a simple starting point, not a requirement; see the grams table above.
What should my macro breakdown be?
Start with your goal, set protein in grams per kilogram, keep fat at 20–35% of calories and use carbs for the remainder.
Is a 40/40/20 split good?
It can work, but 20% fat is the lower edge of the usual range and some people find it hard to sustain. See 40/40/20 in grams.
What are macro breakdowns?
They show daily calories as grams and percentages of protein, carbohydrates and fat.
Should I use percentages or grams?
Use grams day to day. Percentages shift as your calorie target changes.
Do I use the same breakdown on rest days?
Weekly averages matter more than daily precision. Keeping the same targets is simplest.
How often should I recalculate?
Every 4–8 weeks or after a bodyweight change of more than 3–4 kg (7–9 lb).
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the ISSN, 2017.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005 (acceptable macronutrient distribution ranges).
General information only, not medical advice. Talk to a qualified healthcare professional before changing your diet, especially if you are pregnant, breastfeeding, under 18 or managing a medical condition.