What macro split for bulking?

For bulking, a typical split is: 25–30% protein (1.6–2.2 g/kg — Morton 2018 / ISSN range), 45–50% carbs to fuel training, and 20–25% fats for hormone production. High protein is the priority; carbs and fats adjust based on food preferences.

What macro split for cutting?

On a cut, protein must be even higher: 2.2 to 2.6 g/kg to preserve muscle mass in a calorie deficit. Carbs are reduced but not eliminated (30–35% of calories) to keep training intensity up. Fats stay at a minimum of 0.8 g/kg.

Do I need to count macros every day?

Counting macros precisely isn't necessary long-term, but it's a great educational exercise for the first few weeks. It builds awareness of real intake. Once you have a good intuition for the density of your usual foods, an approximate approach is enough for most goals.

Free tool

Online Macro Calculator

Split your calories into protein, carbs and fats based on your goal: bulking, cutting, maintenance or weight loss. Results in grams per day, free, no signup.

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Daily calorie intake (kcal)

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Used for the g/kg protein ratio.

Macronutrients in strength training

The macronutrients (macros) are the three main energy-providing nutrient categories: protein (4 kcal/g), carbs (4 kcal/g) and fats (9 kcal/g). How you split them directly shapes your body composition and training performance.

Split by goal

There is no single perfect universal split, but here are ranges validated by sports nutrition research:

Bulk : High protein to build muscle, enough carbs to fuel training, fats to keep hormone production healthy.
Cut : Very high protein to preserve muscle mass in a calorie deficit. Carbs are reduced but stay in the plan to keep training intensity high.
Maintenance : Balanced split, designed to stabilize weight while maintaining performance.

The role of protein

Protein is the most important macro for lifting. It provides the amino acids needed for muscle protein synthesis: the repair and growth process after training. Too little protein caps recovery and hypertrophy, even with perfect training.

The role of carbs

Carbs are the main energy source for resistance training. They refill muscle glycogen and let you keep intensity high session after session. Slashing them too hard usually hurts performance before it changes body composition.

The role of fats

Fats have a bad reputation, undeservedly. They are essential for hormone production (testosterone especially), fat-soluble vitamin absorption and joint health. Never drop below 0.8 g/kg of bodyweight, regardless of phase.

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