Why do macros matter?

Calories determine weight gain/loss, but macros determine body composition. Adequate protein ensures you lose fat, not muscle. Fats regulate hormones. Carbs fuel performance.

How much protein do I need?

For general health, 0.36g per pound of body weight is the minimum. For building muscle or losing weight, aim for 0.8g to 1g per pound of body weight.

What is the Keto ratio?

A standard Ketogenic diet is typically 70-75% Fat, 20-25% Protein, and only 5-10% Carbohydrates. This forces the body to burn fat for fuel (ketosis).

🥗 Meal Macro Splitter

Calculate the perfect balance of Protein, Carbs, and Fats for your diet goals.

Daily Calories (TDEE)

Diet Goal

Macro Split (%)

Carbs

Protein

Fat

Total: 100%

💡 Expert Tips

Protein Priority. If you are cutting calories, keep protein high. It helps you feel full (satiety) and protects your muscles from being broken down for energy.

Fat is Essential. Never drop fat intake below 15-20% of your total calories. Your body needs fat to produce hormones like testosterone and estrogen.

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Mike Chen

Certified Nutrition Coach

"Most people overcomplicate macros. Start with protein (1g/lb), set fats to 25%, and fill the rest with carbs. Adjust from there based on energy levels."