What is a good macro split?

Q: How is TDEE calculated?

TDEE (Total Daily Energy Expenditure) = Basal Metabolic Rate (BMR) × Activity Multiplier. BMR is calculated using the Mifflin-St Jeor equation: Men: 10×weight(kg) + 6.25×height(cm) - 5×age - 161 + 166; Women: 10×weight(kg) + 6.25×height(cm) - 5×age - 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active).

Q: What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is widely considered the most accurate formula for estimating BMR: Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5; Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161. It was developed in 1990 and is preferred over the older Harris-Benedict equation.

Q: How much protein do I need per day?

General guidelines: sedentary adults need 0.8g per kg (0.36g per lb), active people need 1.2-1.7g per kg, and strength athletes need 1.6-2.2g per kg. For muscle building, aim for 0.7-1g per pound of body weight. For weight loss, higher protein (25-30% of calories) helps preserve muscle.

Q: How do I adjust macros for cutting vs bulking?

For cutting (fat loss): reduce calories 15-25% below TDEE, increase protein to 1-1.5g/lb, moderate carbs, lower fat. For bulking (muscle gain): increase calories 10-20% above TDEE, protein at 0.8-1g/lb, higher carbs for energy, moderate fat. The key is the calorie surplus or deficit.

Q: What are net carbs vs total carbs?

Total carbs include all carbohydrate types. Net carbs = Total Carbs - Fiber - Sugar Alcohols. Fiber isn't absorbed by the body, and sugar alcohols have minimal impact on blood sugar. Many low-carb diets track net carbs. This calculator uses total carbs by default but can be adjusted.

Question

What is a good macro split?

Accepted Answer

A balanced split is 30% protein, 40% carbs, 30% fat. For muscle building: 35/40/25. For weight loss: 40/30/30.

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