How to plan your macros
Quick answer: To plan your macros, enter your body details and activity, choose a goal, pick a diet style and choose meals per day.
- Enter your body details and activity. This sets your maintenance calories.
- Choose a goal. Lose fat, maintain or build muscle.
- Pick a diet style. Balanced, high-protein, low-carb, keto, or set your own split.
- Choose meals per day. See protein, carbs and fat for each meal and an example plate.
How much protein do I need?
For people who train, 1.6–2.2 g per kg of body weight a day supports muscle, especially while losing fat. The high-protein style uses this range.
Calories per gram
Protein and carbs have 4 calories per gram, fat has 9. That's how the grams are worked out from your calories.
Frequently asked questions
What macro split is best for fat loss?
Total calories matter most. Higher protein helps you stay full and keep muscle; the carb and fat split can follow what you enjoy.
Are the example meals a diet plan?
No. They show what the grams look like with simple foods. Swap in foods you like with similar macros. Results are estimates for planning, not professional advice.