What is in the printable
The PDF contains four complete percentage splits, each totalling 100%, and their gram equivalents for an illustrative 2,000 kcal day. The preview tables below match the printable.
| Illustration | Protein | Carbohydrate | Fat | Total |
|---|---|---|---|---|
| Example A | 15% | 55% | 30% | 100% |
| Example B | 20% | 50% | 30% | 100% |
| Example C | 25% | 45% | 30% | 100% |
| Example D | 20% | 60% | 20% | 100% |
| At 2,000 kcal | Protein | Carbohydrate | Fat |
|---|---|---|---|
| Example A | 75.0 g | 275.0 g | 66.7 g |
| Example B | 100.0 g | 250.0 g | 66.7 g |
| Example C | 125.0 g | 225.0 g | 66.7 g |
| Example D | 100.0 g | 300.0 g | 44.4 g |
Download and print
Free PDF reference · reviewed 17 October 2026. Print at a readable scale or save it with your calculation notes.
Download Macro Split Cheat Sheet PDFAssumptions and scope
The figures use 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, with final grams rounded to one decimal place. These are arithmetic examples, not personal energy targets, recommended diets or clinical advice.
For the full method and worked explanation, open the Macro Split Comparison Chart. To enter your own values, use the Macro Calculator and read its separate assumptions.