What is carb/fat split?

Carb/Fat split is the percentage or grams of daily calories coming from carbohydrates and fats. Protein is usually set separately.

How many calories per gram?

Carbohydrates = 4 kcal/g, Protein = 4 kcal/g, Fats = 9 kcal/g.

Is one split better for everyone?

No — optimal split depends on goals, activity, tolerances and medical conditions. Use this as guidance and consult a nutritionist for personalised plans.

Carb / Fat Split Calculator

Enter your daily calorie target and preferred carbohydrate/fat percentage split to get grams per day and meal examples. Protein handled separately.

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Daily calorie target (kcal)

Protein (g/day) — enter if known (optional)

Choose Carb : Fat split (percent of calories)

Carbs %

Fat %

(Protein calories will be: calories - carbsCalories - fatCalories)

Note: Use this as a guide — for medical conditions or specific goals (e.g., diabetes, keto) consult a qualified professional.

Carb & Fat Splits — Guidance

Different splits suit different goals: fat-loss, performance, or medical needs. Use protein and total calories as anchors, then tweak carb/fat ratios.

FAQ

Can I set carbs low (e.g., keto)?

Yes — for ketogenic diets carbs typically <50 g/day. Monitor ketone levels and consult a nutritionist if needed.

Which split is best for weight loss?

No single split guarantees weight loss; calorie deficit matters most. Choose a sustainable macro mix that fits appetite and activity.