Fat loss phases
A higher protein split (around 35-40% of calories) tends to work well during fat loss, helping preserve lean mass and keeping you fuller on fewer calories. Carbs and fat can flex around personal preference once protein is locked in.
Endurance training
Runners, cyclists and other endurance athletes typically benefit from a higher carb split, since carbohydrate is the primary fuel for sustained aerobic effort. A 20/55/25 split is a common starting point.
Muscle gain
A balanced split works well for most people building muscle — enough protein to support repair, enough carbs to fuel training, and enough fat for hormone production. Our Macro Calculator has four presets to get you started.