ℹ️ Informational purposes only — not medical advice. Consult a registered dietitian for personalised nutrition plans, especially if you have medical conditions or specific clinical needs.
Step 1 — Daily calorie target
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kcal
Step 2 — Goal
Step 3 — Diet style
Step 4 — Fine-tune the split
Optional — Bodyweight (for protein/kg check)
kg
Enter in kg. Enter in lb instead
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Protein
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— kcal/day
Carbs
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— kcal/day
Fat
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— kcal/day
Per-meal breakdown
3
meals/day
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Protein (g/meal)
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Carbs (g/meal)
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Fat (g/meal)
Example macro sources (g per 100g food)
Translate your gram targets into real food. Protein, carbs, and fat are the three macronutrients — all three provide essential functions beyond just calories.
| Food | Macro | g / 100g | Notes |
|---|---|---|---|
| Chicken breast (cooked) | Protein | 31 g | Very lean; ~165 kcal/100g |
| Greek yogurt (0% fat) | Protein | 10 g | Good calcium source |
| Eggs (whole) | Protein | 13 g | Complete amino acid profile |
| Canned tuna (in water) | Protein | 26 g | Affordable protein; low fat |
| Lentils (cooked) | Protein | 9 g | Also high in complex carbs |
| Brown rice (cooked) | Carbs | 23 g | Whole grain; moderate GI |
| Oats (rolled, dry) | Carbs | 66 g | High fiber; slow-release energy |
| Sweet potato (baked) | Carbs | 20 g | Rich in beta-carotene |
| Banana | Carbs | 23 g | Fast-absorbing; good pre-workout |
| Whole-wheat bread (1 slice ~30g) | Carbs | 43 g | ≈ 13g carbs per slice |
| Avocado | Fat | 15 g | Mostly monounsaturated fat |
| Olive oil | Fat | 100 g | Heart-healthy; 119 kcal/tbsp |
| Almonds | Fat | 49 g | Also ~21g protein/100g |
| Salmon (fillet) | Fat | 13 g | High omega-3; also ~25g protein |
| Cheddar cheese | Fat | 33 g | Also ~25g protein/100g |
Values are approximate and vary by preparation method. Source: USDA FoodData Central.
How to track macros: a beginner's guide
Tracking macros means planning and recording how many grams of protein, carbohydrates, and fat you eat each day. Unlike calorie-only counting, macro tracking preserves muscle during fat loss and optimises body composition.
The calorie values per gram
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
These are why fat has more than twice the calorie density of protein or carbs.
Diet preset ratios compared
| Diet style | Protein % | Carbs % | Fat % | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health, beginners |
| High-Protein | 40% | 30% | 30% | Muscle gain, recomp |
| IIFYM / Flexible | 35% | 35% | 30% | Flexible dieters |
| Keto | 25% | 5% | 70% | Ketosis, appetite control |
| Low-Carb | 30% | 20% | 50% | Moderate carb restriction |
| Vegan | 20% | 55% | 25% | Plant-based; whole-food carbs |
| Carb Cycling | 30% | High: 50% / Low: 20% | Variable | Athletes; advanced dieters |
Protein recommendations
Research supports 1.6–2.2 g protein per kg of bodyweight per day for preserving or building muscle (Stokes et al., Br J Sports Med 2018; ISSN Position Stand 2017). The calculator flags if your protein target falls below 1.6 g/kg.
For vegans and plant-based dieters, protein digestibility is slightly lower, so targeting the upper end of this range (2.0–2.4 g/kg) is often recommended.
Frequently asked questions
What are macros?
Macros (macronutrients) are the three main categories of nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros means planning how many grams of each you eat daily to meet your calorie and body-composition goals.
How much protein should I eat per day?
Research generally supports 1.6–2.2 g of protein per kg of bodyweight per day for people who exercise regularly and want to preserve or build muscle (Stokes et al. 2018; ISSN Position Stand 2017). For sedentary adults, 0.8 g/kg (the RDA) is adequate but may not be optimal for body composition.
What are keto macros?
The ketogenic diet typically targets approximately 70% of calories from fat, 25% from protein, and 5% from carbohydrates. At 2,000 kcal/day this equals roughly 155 g fat, 125 g protein, and 25 g carbs. Net carbs (total carbs minus fiber) are usually kept under 20–50 g per day to maintain ketosis.
What is IIFYM?
IIFYM (If It Fits Your Macros) is a flexible dieting approach: as long as you hit your daily macro targets (protein, carbs, fat), the specific foods you eat are your choice. It avoids rigid "clean eating" food lists and has been shown to produce similar fat loss results to traditional meal plans when total calories and macros are matched.
How do I split macros for weight loss?
For weight loss, prioritize keeping protein high (at least 1.6 g/kg bodyweight) to preserve muscle during a calorie deficit. A common starting split is 30–40% protein, 30–40% carbs, 20–30% fat. Adjust based on your preferences — low-carb or standard splits both work if total calories are below maintenance.
What is carb cycling?
Carb cycling alternates between high-carb days (typically on training days, to fuel performance) and low-carb days (on rest days, to promote fat burning). It aims to combine the metabolic benefits of lower carb intake with the performance and muscle-retention benefits of higher carb intake.