Does fibre count in my carbs?

Yes, fibre is a carbohydrate and sits inside the carb number. On low-carb or keto people track net carbs, total carbohydrate minus fibre.

What is the right macro split for building muscle?

A high-protein split, around 45% carbs, 25% fat and 30% protein, is the most useful while training hard or dieting.

🥗Macro calculator

Q: Do I have to hit all three macros exactly?

Hit protein and get close on the other two. Being 10 g out on fat changes nothing; being 40 g short on protein daily does.

Turn your calorie target into protein, carbs and fat, protein set first, the way it should be.

Daily calories

Weight (kg)

Goal

Protein

Carbs

Fat

How the split is decided

Macros are just your calories divided into three buckets. Protein and carbohydrate carry 4 kcal per gram, fat carries 9, so the split is arithmetic once the calorie target exists - which is why you set calories first and macros second.

grams = calories x percentage / kcal-per-gram
        protein 4   carbs 4   fat 9

Musclory ships four presets, each taken from a published position rather than invented:

Balanced 50/30/20 - the midpoint of the accepted macronutrient ranges, and the easiest to live on.
High protein 45/25/30 - the split most useful when you are training hard or dieting, and the one the app defaults to.
Low carb 25/50/25 - for people who simply feel better with fewer carbohydrates.
Keto 10/70/20 - genuinely ketogenic. Note that MyFitnessPal publishes 25% carbohydrate for its keto preset, which at 2250 kcal is about 140 g a day; almost nobody reaches ketosis on that. Musclory uses the value from the literature instead.

A worked example

2200 kcal on the high-protein split:

protein 2200 x 0.30 / 4 = 165 g
carbs   2200 x 0.45 / 4 = 248 g
fat     2200 x 0.25 / 9 =  61 g

Which one to pick

The split you will actually follow beats the theoretically optimal one you abandon in a fortnight. Protein is the only bucket with a floor worth defending; carbohydrate and fat are largely a preference trade between training energy and satiety. Pick by how you eat now, not by what sounds most disciplined.

Common questions

Do macros matter more than calories?

No. Calories decide whether weight moves; macros decide what the weight is made of and how you feel getting there. Both matter, in that order.

What about fibre?

Fibre is a carbohydrate, so it is already inside the carb number. On a low-carb or keto split people track net carbs - total carbohydrate minus fibre - which Musclory supports directly.

Do I have to hit all three exactly?

Hit protein, get close on the other two. Being 10 g out on fat changes nothing; being 40 g short on protein every day for a month does.

Can I change the split later?

Yes, and you should when your training or your appetite changes. Give any split three or four weeks before judging it.

Sources

Ranges follow Trumbo P, et al., Journal of the American Dietetic Association, 2002. The high-protein split follows Aragon AA and Schoenfeld BJ, Journal of the International Society of Sports Nutrition, 2017.

Track it in Musclory, free

Estimates for general fitness guidance, not medical advice.