Daily calorie target
Body weight (kg, optional)
Goal
Macro breakdown (click to copy)
Frequently Asked Questions
What are macronutrients?
Macronutrients are the three main nutrients that provide energy: Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Fat (9 kcal/g). Unlike micronutrients (vitamins, minerals), macros are needed in large quantities and form the bulk of your diet.
How much protein do I need?
For muscle building or retention: 1.6–2.2g per kg of body weight per day. For general health: 0.8–1.2g/kg. For weight loss: higher protein (2.0–2.4g/kg) preserves muscle mass during a calorie deficit. Protein is the most important macro to hit consistently.
What is a ketogenic diet?
A ketogenic diet restricts carbohydrates to 5–10% of calories (typically under 20–50g/day). This forces the body into ketosis — burning fat for fuel instead of glucose. It can be effective for weight loss but requires strict adherence and may cause initial fatigue.
How do I track macros?
Use a food tracking app (MyFitnessPal, Cronometer) that shows macros per meal. Weigh food with a kitchen scale for accuracy — measuring cups are imprecise for calorie-dense foods like nuts and oils. Track for 2–4 weeks to build an intuitive sense of portions.