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. 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 | 20–25% | 5–10% | 70–75% |
| High-protein | 35–40% | 30–40% | 25–30% |
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.
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.
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.