0 kcal/day target
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Protein (4 kcal/g)
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Carbs (4 kcal/g)
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Fat (9 kcal/g)
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Protein per kg body weight
Daily calories are estimated with Mifflin-St Jeor × your activity level, then adjusted for your goal. Macros split those calories by your chosen ratio at 4 kcal/g (protein, carbs) and 9 kcal/g (fat). Adjust ratios to suit training and preference.
Frequently Asked Questions
What are macros?
Macronutrients are the three energy-providing nutrients: protein, carbohydrate and fat. Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram. "Counting macros" means hitting daily gram targets for each.
How are my macro targets calculated?
We estimate your maintenance calories (Mifflin-St Jeor BMR × activity), adjust them for your goal (e.g. −20% to lose weight), then divide those calories across protein, carbs and fat using your selected percentage split.
Which macro split should I choose?
Balanced (30/40/30) suits most people. Higher protein helps when building muscle or losing fat; lower carb suits some fat-loss plans; higher carb supports endurance training.
Split your daily calories into protein, carbohydrate and fat grams for your goal and preferred macro ratio.