Nutrinaut Tool
Macro Split for Weight Loss vs Muscle Gain
Turn your daily calorie target into a practical macro split in grams and percentages.
How to use this
- Enter your daily calorie target.
- Choose your current goal.
- Apply grams/day to your meal planning app or food log.
- Review weekly and adjust calories first, then macro ratio if needed.
FAQ
Do I need exact grams every day?
No. Staying within ~10% is typically good enough for consistency.
Should protein change by goal?
Yes. Fat-loss phases usually benefit from a higher protein share.
Can I swap carbs and fats?
Yes, as long as total calories and protein remain aligned with your goal.
Next best tools
- Protein Intake by Goal & Age — lock protein before fine-tuning carbs/fat.
- Fat Intake Minimum Calculator — make sure your macro split keeps a safe fat floor.
- Maintenance Calories by Activity Type — validate calories before changing ratios.
