Nutrition
Macro split
Divide a calorie target into protein, carbohydrate and fat. The split matters far less than the total and than hitting enough protein — most of these presets perform identically when calories match.
Result
Breakdown
Worth knowing
- Protein and carbohydrate provide 4 kcal per gram, fat 9 — which is why the fat number always looks small next to the others.
- Very low carbohydrate patterns take a few weeks of adaptation and are not necessary for fat loss; they are one option among several.
How this is calculated
Grams are calories times the macro percentage, divided by the Atwater factor for that macronutrient: 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
Common questions
Does the split actually matter?
Far less than the total and than hitting enough protein. When calories and protein are matched, most of these patterns perform about the same for fat loss. Pick the one you can eat consistently.
Is keto better for fat loss?
Not on a calorie-matched basis. Early rapid loss on very low carbohydrate intake is largely water released with glycogen. It works well for some people because it suppresses appetite, which is a real advantage, but not a metabolic one.
Why is the fat number so much smaller than the others?
Fat carries 9 kcal per gram against 4 for protein and carbohydrate. A 30% fat allocation therefore looks like a small number of grams even though it is nearly a third of your intake.