Your macro split, goal by goal
Find out in seconds how many grams of protein, carbs and fat to eat per day. We start from your calorie target (Mifflin-St Jeor formula) and split it by your goal and chosen diet style: balanced, high protein, low carb, keto or high carb.
Estimate based on the Mifflin-St Jeor formula. Guidance, not medical advice.
You have your target. Now the hard part
Hitting it daily. Photograph your plate and the app subtracts it from your target — no weighing, no searching.
Next time you sit down to eat, photograph the plate before the first bite. That is the whole method.
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How are your macros calculated?
First we work out your calorie target: basal metabolic rate (BMR) with Mifflin-St Jeor, multiplied by your activity level for total expenditure (TDEE), then adjusted for your goal. Only then do we split it. Protein is set by body weight rather than as a percentage, because that is what the evidence supports: 1.6-2.2 g/kg while you train or cut, less at maintenance. Fat gets 25% of calories, with a floor around 0.6 g/kg — going lower for long stretches affects hormones. Carbohydrates take whatever is left, and that is deliberate: they are the macro with the most room to move, so they absorb the arithmetic instead of squeezing protein.
Macro split by goal
There is no correct split, only splits that fit a goal. The one thing that barely changes is protein going up in a deficit: that is what keeps what you lose from being muscle. The rest is mostly about what keeps you full and what you can sustain.
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Maintain weight | 15 – 20 % | 45 – 55 % | 25 – 35 % |
| Lose fat | 25 – 35 % | 30 – 40 % | 25 – 35 % |
| Build muscle | 20 – 25 % | 45 – 55 % | 20 – 30 % |
| Low carb | 25 – 35 % | 10 – 25 % | 40 – 60 % |
Within the Institute of Medicine acceptable macronutrient distribution ranges (AMDR): protein 10-35 %, carbohydrate 45-65 % and fat 20-35 % of energy. The low-carb split sits outside the AMDR on purpose. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
What are macros?
Macronutrients are the three nutrients that supply energy: protein, carbohydrates and fat. "Counting macros" means hitting a target for each one instead of only watching total calories — useful when body composition matters, not just the number on the scale.
How much protein should I eat a day?
As a reference, 1.6 to 2.2 grams per kilo of body weight if you train or are in a deficit. Someone at 70 kg lands around 112-154 g a day. Below roughly 1.2 g/kg you start losing muscle alongside fat while dieting.
What is the best macro split for fat loss?
There is no single right answer, but for fat loss it pays to protect protein first (it preserves muscle and keeps you full), keep fat at a sane minimum, and let carbs fill the rest. The split matters far less than hitting your calories and your protein consistently.
What macros does keto use?
Keto is very low carbohydrate (here 30 g a day or less), moderate protein and very high fat, which becomes the main fuel. It works for some people because it is easy to stay full, not because of anything magic about ketosis.
Do I have to weigh everything to hit my macros?
No. A margin of 10-15 g a day on each macro is perfectly fine — consistency across the week beats precision on any single day. Weighing for a couple of weeks does teach you what a portion actually looks like, which is the real benefit.