Yazio built a following on detailed food logging: scan a barcode, search a meal, and watch protein, carbs, and fat fill in against a daily target. But before any of that logging is useful, you need the target itself, and figuring it out usually means opening a spreadsheet or hunting for a calculator that does not want your email address first. So we built Macro Split, a free calculator that turns your stats and a diet style into calories and gram targets right here in your browser. Move a slider and the numbers move with it.
Work out your macros
It opens with a working example already filled in: 30 years old, 175 cm, 75 kg, moderately active, maintaining weight on a balanced diet. Drag the sliders or type your own numbers to make it yours.
How to use it
Set your sex, age, height, and weight with the sliders, or type exact numbers into the fields above them. Switch the toggle at the top between metric and imperial units at any time; your figures carry over automatically. Drag the activity slider from sedentary to very active, five steps that map to the standard multipliers used in sports nutrition, and pick a goal: lose, maintain, or gain. Choosing lose or gain reveals a rate slider from 0.25 to 1 kilogram a week, so you control how aggressive the calorie adjustment is.
Pick a diet style from balanced, high protein, low carb, or low fat, and the ratio behind your gram targets shifts immediately. The donut chart and the three macro cards redraw the moment you touch any control, and the big number above them is your daily calorie target. Tap “Log today’s plan” to mark the plan as followed and build a streak, saved only on your device. Nothing you enter leaves your browser, and your last inputs are there again the next time you open the page.
How it compares to Yazio
Macro Split does one job: turn your body stats, activity, goal, and diet style into a calorie target and protein, carb, and fat gram targets, instantly, on anything with a browser. The full Yazio app goes much further. It logs every meal and drink against a large food database, tracks your progress against those targets day by day, adjusts recommendations as your logged weight changes, and layers in recipes, fasting timers, and coaching content.
We kept the core loop: adjust your inputs, watch the calorie number and the macro chart move. We deliberately left out food logging, a barcode scanner, and progress tracking over time, because a page you land on mid-search should hand you a starting number in a few seconds, not ask you to create an account first.
Our honest advice: use Macro Split when you want a quick starting point, or when you are explaining how a calorie and macro split works to someone without either of you installing anything. Install the full app when you are ready to actually log what you eat and want your targets to adjust as your real progress comes in.
Get the full app
Yazio is free on Android, with food and recipe logging, a barcode scanner, fasting tools, and a large nutrition database built around your daily targets.
Frequently asked questions
How are macro targets calculated?
Start with your BMR (the calories your body burns at rest), using the Mifflin-St Jeor formula: 10 x weight in kg + 6.25 x height in cm - 5 x age, plus 5 for men or minus 161 for women. Multiply by an activity factor from 1.2 (sedentary) to 1.9 (very active) to get your maintenance calories, then add or subtract a rate-based adjustment for a gain or lose goal. Your diet style sets the percentage of those calories split between protein, carbs, and fat, and grams come from dividing by 4 kcal per gram for protein and carbs, or 9 kcal per gram for fat.
What is the difference between the diet styles?
Balanced splits calories roughly 30 percent protein, 40 percent carbs, and 30 percent fat. High protein pushes protein to 40 percent while trimming carbs. Low carb drops carbs to about 20 percent and raises fat instead, and low fat does the reverse, keeping fat closer to 15 percent and carbs higher. Switching styles keeps your calorie target the same and only reshuffles how it is split.
Is this the same as tracking macros in Yazio?
No. Macro Split only calculates target numbers; it does not log what you actually eat. Yazio is a full food diary with a barcode scanner and nutrition database for tracking real intake against a target day by day. Use the calculator to find your numbers, then use a logging app if you want to track against them.
Does it work offline and is it free?
Yes to both. It is completely free with no signup, and once the page has loaded it keeps working without a connection. Your last inputs and your logging streak are saved in your browser’s local storage on your device only.
Are these numbers medical advice?
No. The Mifflin-St Jeor formula is a widely used estimate in sports nutrition, but individual metabolism varies and this tool is not a substitute for medical advice. Treat the numbers as a starting point to adjust based on how you actually respond, and talk to a doctor or registered dietitian before starting a structured weight or nutrition plan, especially if you have a health condition.
Is this the official Yazio app?
No. Macro Split is an original tool we built, inspired by the macro-math problem that Yazio solves. It is not affiliated with, endorsed by, or connected to Yazio. If you want food logging, a barcode scanner, and nutrition tracking over time, get the official app from the store links above.
