Calories decide whether you lose or gain weight — macronutrients decide how you look and feel doing it. Enter your daily calorie target (use our calorie calculator if you don't know it) and pick a goal to get your daily protein, carbohydrate and fat targets in grams.
About this tool
About the splits: Fat loss plans emphasize protein to protect muscle (30/35/35 protein/carb/fat). Muscle gain raises carbohydrates to fuel training (25/45/30). Balanced eating follows common dietary guidance (25/45/30 moderate). Treat these as starting points and adjust based on energy, hunger and progress over 2–3 weeks.
This tool is for general information and screening purposes only. It is not medical advice and cannot diagnose any condition. Always consult a qualified healthcare professional about your health.