How macros are calculated
Protein and carbohydrate provide about 4 kcal per gram and fat about 9 kcal per gram. With a preset, we split your total calories by percentage (for example Balanced is 50% carbs, 30% protein, 20% fat). By body weight, we set protein at 1.6–2.2 g/kg and fat at around 0.8 g/kg, then fill the rest of your calories with carbohydrate.
How to use it
Enter your daily calories (from the TDEE or calorie deficit calculator). Choose a preset or the by-body-weight method, and your macro targets in grams update instantly.
Frequently asked questions
- How much protein do I need?
- For active people and those losing fat, 1.6–2.2 g of protein per kg of body weight per day is a good target.
- Which preset should I pick?
- Balanced suits most people. High protein helps when cutting; low carb suits some people's preference and energy levels.
- Do macros matter more than calories?
- Calories drive weight change; macros shape body composition, performance and how full you feel.
- Can I eat below my fat target?
- Keep fat at roughly 0.7 g/kg or more to support hormones; going much lower for long periods is not recommended.