Macro Ratio Calculator

📖 Overview

Once you know your daily calorie target, the next step is splitting it into grams of protein, fat and carbohydrate. The same two thousand calories behave very differently depending on whether protein is adequate, and that difference decides whether you keep muscle while cutting. This tool takes your calorie target and body weight and returns the gram split: protein can be set per kilogram of body weight, commonly 1.6 to 2.2 grams, fat by percentage, and whatever remains goes to carbohydrate. Presets for bulking, cutting, balanced and lower-carb are built in and each can be overridden. Choose three or four meals and the grams are divided across them by meal ratio, with a reference table of common foods so you can turn grams into actual ingredients. Daily water and fibre suggestions are included as well, scaled to weight and calories. The order in which the split is calculated matters. Protein is fixed first, because it is the target that protects lean tissue; fat is set next, since very low fat intake impairs hormone function; carbohydrate absorbs whatever is left. Filling carbohydrate first and letting protein fall out is the mistake that leaves people losing muscle rather than fat.

✨ Features

• Splits the calorie target into grams of the three macronutrients, with protein settable per kilogram of body weight Protein can be entered either as grams per kilogram or as a percentage of calories.
• Built-in presets for bulking, cutting, balanced and lower-carb, switchable in one click Fat is floored at a sensible minimum so the split cannot be driven into unsafe territory.
• Divides grams across three or four meals according to the meal ratio you pick Carbohydrate is shown as the remainder and flagged if it falls below your chosen floor.
• Lists protein, fat and carbohydrate content of common foods so grams become real ingredients Meal ratios can be edited, so a larger post-training meal can be reflected.
• Suggests daily water intake by body weight and fibre by calorie intake The food table lists raw and common cooked values where they differ meaningfully.
• Ratios can be edited, and meal grams recalculate as you change them Fibre is given in grams and as a target per thousand calories.

🚀 How to use

1. Enter your daily calorie target and body weight
2. Choose a preset ratio, or set protein and fat percentages yourself
3. Protein can be set in grams per kilogram of body weight
4. Pick three or four meals to see the grams allocated to each
5. Use the food table to convert grams into actual ingredients

⚠️ Notes

• General guidance: the bulking and cutting presets follow common sports nutrition practice and are not a personal prescription, and individual needs move with training volume and body composition
• Not a substitute for a dietitian: anyone with kidney disease, diabetes, gout or food allergies needs limits set by a professional, since protein or mineral restrictions can be medically necessary for them
• Food values are averages: the table uses typical figures, and variety, cut and cooking method all shift them, so weigh portions when precision matters
• Water needs vary: 35 millilitres per kilogram is a general estimate; heat, hard training and cardiac or kidney conditions change it, and thirst and urine colour remain useful practical guides
• Numbers only: a zero calorie or weight figure, or ratios summing past one hundred percent, produces a message instead of a result, and a zero body weight or calorie target is rejected