Macronutrients are the three groups that provide energy: protein (4 kcal/g, for muscles and fullness), carbohydrate (4 kcal/g, the fuel) and fat (9 kcal/g, essential for hormones). Starting from your calorie intake, the calculator converts each percentage into grams per day.
Which split should you choose?
A balanced split suits most people. For muscle gain, you increase carbohydrate (energy for training) and protein. For weight loss, protein is the priority (fullness, keeping muscle). Low carb cuts carbohydrate in favour of fat.
You start from your daily calorie intake, split it into percentages of protein, carbohydrate and fat, then convert it into grams (4 kcal/g for protein and carbohydrate, 9 kcal/g for fat). Our calculator does this automatically.
How much protein do you need per day?
Generally 1.2 to 2 g per kilo of body weight, depending on your activity and your goal. Athletes and people losing weight aim for the top of the range to preserve their muscle mass.
Do you need to weigh all your food?
At first, weighing helps you train your eye. With practice, an estimate is enough. What matters is consistency and food quality, not gram-perfect precision.
This tool provides an estimate for information only and does not replace the advice of a health professional. No data entered on this page is collected or stored.