How the numbers are worked out
First the calculator estimates your daily calorie burn (TDEE) with the Mifflin-St Jeor equation and your activity level. It then adds or subtracts calories for your goal and splits the total among protein, carbs, and fat.
Protein and carbs: 4 calories per gram Fat: 9 calories per gram
Example: 1,600 calories on a 30/40/30 split is 480 calories of protein (120 g), 640 of carbs (160 g), and 480 of fat (about 53 g).
Choosing an eating style
- Balanced suits most people and is easy to follow.
- High protein can help you feel full and keep muscle while losing weight.
- Lower carb and keto work for some people, but are harder to keep up and aren't right for everyone. Check with your doctor if you have diabetes or kidney disease.
Frequently asked questions
How much protein do I need?
The basic recommended amount for adults is 0.8 grams per kilogram of body weight. People who strength train or are losing weight often aim for 1.2 to 2.0 grams per kilogram.
Do I have to hit my macros exactly?
No. Being within about 5 to 10 grams of each target on most days is plenty. Total calories matter most for weight change.