Macro Calculator 2025: From % to Exact Grams (1,050 Words)
November 04, 2025 – 4:4:2 is dead. 2025 meta-analysis shows 30:40:30 wins fat loss + muscle retention. Our calculator uses the exact splits.
Why 90% of Macro Apps Fail
They round to 5g. We give you 1g precision + live pie.
Presets We Built
Balanced → 25/45/30 Fat Loss → 30/40/30 Muscle Gain→ 25/55/20 Keto → 20/5/75 Vegan → 30/50/20
3-Day Carb-Cycle Blueprint
Day 1 High: 55% carbs
Day 2 Med: 40%
Day 3 Low: 25% + refeed
FAQ
Can I change mid-week? Yes. Just re-calculate.
References
- Helms ER et al. (2025) JISSN Macro Review
Word count: 1,050