What is the Macro Split?

Kendalife’s 40:30:30 Macro Split

Calories may be King, but if you want more than simply weight gain or weight loss then you need to know about your macro split. Macro is shorthand for macro-nutrients.

Gaining or losing weight fundamentally comes down to energy balance. Consistently take in more calories than you expend, and you are in a calorie excess = weight gain. Take in fewer calories than you expend, and you are in a calorie deficit. Do this for long enough = weight loss.

The 40:30:30 Macro Split diet was designed and became popular in the mid-90s. To lose weight your daily calorie intake should be around 1,200 if you’re a woman or 1,500 if you’re a man. However the real defining factor of the diet is the macro-nutrient ratio. The 40:30:30 figure refers to the percentage of each macro nutrient you should eat. Each meal should contain around 40 percent carbohydrates, 30 percent protein and 30 percent fat.

Our Macro Split is 40% carbohydrates, 30% from fats and 30% from proteins.

Kendalife is high in Protein

Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. The recommended minimum allowance of protein 56g per day for men and 46 per day for women. There is an extra requirement for growth in infants and children and for pregnant and breast feeding women.

Protein-rich foods like Kendalife tend to make people feel fuller than foods rich in carbohydrates or fat. Including a lean source of protein with a meal can help to minimise feelings of hunger and decrease overall energy intake.

The Fats: Rapeseed, Coconut and Sunflower

Some fatty acids are essential components of the diet. The fats in a Kendalife portion contain 30% of the total energy which is made up from Rapeseed, Coconut and Sunflower seeds. This ensures we are including the essential fatty acids in the perfect amounts.


Along with fat and protein, carbohydrates are one of the three macro-nutrients found in the foods we eat. Carbs are molecules made up of carbon, hydrogen, and oxygen, which are often referred to as sugars or starches. Not all carbs are created equal. There are two basic groups, and the difference between simple and complex carbs is the structure of their molecules. Complex carbs are larger molecules referred to as oligosaccharides, they often contain fibre, which simple carbs lack. This is why Kendalife contains a good amount of fibre.


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