Stop guessing your food intake. Get your exact daily protein, carb, and fat targets calculated from your body stats and goal — whether you want to lose fat, build muscle, or maintain.
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Hitting your macros is more effective than counting calories alone.
During a caloric deficit, high protein intake (2.0–2.2g/kg) is the single most important factor in preserving lean muscle. Without adequate protein, up to 25% of weight lost can be muscle — dramatically worsening your body composition.
Carbohydrates are your primary fuel for intense exercise. Adequate carb intake improves training performance, which in turn drives better muscle retention and growth. Don't fear carbs — time them around workouts for best results.
Dietary fat is essential for testosterone, estrogen, and cortisol regulation. Dropping fat below 20% of total calories can impair hormonal function and recovery. This calculator sets fat at 28% of calories — a proven hormonal baseline.
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), multiplied by your activity factor to get your Total Daily Energy Expenditure (TDEE). Your calorie target is then adjusted for your goal: −500 kcal for fat loss, +300 kcal for muscle gain, or maintenance.
The macro split follows evidence-based guidelines: protein is set high (1.8–2.2g per kg of body weight depending on goal), fat is fixed at approximately 28% of total calories, and carbohydrates fill the remaining calorie budget.
Macros explained simply.
Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories. Protein and carbohydrates each provide 4 kcal per gram; fat provides 9 kcal per gram. Tracking them ensures you hit the right caloric balance and nutrient quality, not just a calorie count.
Aim to be within ±10g of your protein target and within ±50–100 kcal of your calorie target. Exact daily precision is less important than weekly consistency. If you hit your weekly average, your body composition will move in the right direction.
Optional, but useful. Adding 100–200 kcal of carbohydrates on training days and reducing by the same amount on rest days (calorie cycling) can improve workout performance without changing your weekly average.
Recalculate every 4–6 weeks or whenever your weight changes by more than 3–4 kg. As you lose weight, your TDEE decreases — failing to adjust can stall progress entirely.
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