Macro Split Calculator
Calories to grams across three common splits. Protein first, since that is the one with a defensible floor.
Protein
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Carbohydrate
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Fat
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Protein per kg bodyweight
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Worked example
At 2,200 kcal on a balanced split: 165 g protein, 220 g carbohydrate, 73 g fat. For 75 kg that is 2.2 g protein per kilogram — above the 1.6 g/kg that most training research supports.
Macro splits convert calories into grams using 4 kcal per gram for protein and carbohydrate, 9 for fat. The arithmetic is trivial; the argument is about the ratios, and the evidence for a specific ratio is weaker than the marketing suggests.
Protein has the strongest case
1.6 g per kilogram of bodyweight is the level most resistance-training research converges on for muscle retention and gain. Above that, returns are small. Below it, especially while losing weight, lean mass suffers.