Macros, calculated for your goal.
Turn your daily calorie target into grams of protein, carbs, and fat — matched to how you like to eat.
Your daily macros
Daily target
2,556 kcal
Protein30%
192g
Carbs40%
256g
Fat30%
85g
Good to know
How are macros calculated?+
We calculate your TDEE with Mifflin–St Jeor, adjust for your goal (−20% for fat loss, maintenance, +10% for muscle gain), then split those calories by the diet preset you pick. Protein and carbs deliver 4 kcal/g; fat delivers 9 kcal/g.
Which diet split is right for me?+
Balanced (30/40/30) is the default, safe for most. Higher protein (40/35/25) is easier for fat loss. Low carb (40/25/35) suits insulin sensitivity issues. Keto (25/5/70) is a specific therapeutic approach — not a casual choice.
Can I just hit my calories and ignore macros?+
You can, but protein has the biggest independent effect on body composition. Hit your protein target, keep fat above 0.6 g/kg for hormone health, then fill the rest with carbs.
