Macro calculator. Protein, carbs and fat.
Enter your daily calories and your weight. We split them into protein, carbs and fat based on your goal.
- Protein
- 145 g29% of calories
- Carbs
- 205 g41% of calories
- Fat
- 67 g30% of calories
Macros done. Now log them without losing half an hour a day.
With FIT4EAT you snap a photo of your plate and the AI splits it into protein, carbs and fat. You can also scan product barcodes.
An estimate for healthy adults. It doesn't replace a doctor or a registered dietitian, especially if you're pregnant, breastfeeding or have a medical condition.
How we calculate it
We start with protein, because it matters most for keeping or building muscle: 2.0 g/kg when you're losing weight, 1.6 g/kg when maintaining and 1.8 g/kg when gaining.
Fat sits between 20% and 40% of your calories, depending on the style, and never below 0.6 g per kg of body weight. You need it for your hormones and to absorb vitamins A, D, E and K.
Carbs get the rest. They fuel hard workouts, so people who run or train for long sessions usually perform better with more carbs.
Every gram of protein and carbs has 4 kcal; every gram of fat has 9 kcal.
FAQ
Questions? Short answers.
- What are macros?
- They're the three macronutrients that give you energy: protein, carbohydrates and fat. Counting macros is counting calories in more detail: besides the total, you know where the calories come from.
- What's the best macro split for weight loss?
- The one you can stick to. With high protein and the right calories, the split between carbs and fat makes little difference to weight loss. Pick the style that fits what you like to eat.
- Do I have to hit my macros to the gram?
- No. Landing within 10 g of your protein and 100 kcal of your total is already great. Being consistent over weeks counts more than being precise on any single day.
- Is low carb better?
- For weight loss, studies show similar results for lower carb and lower fat diets when calories are the same. It works well if it keeps you less hungry, but you don't have to do it.
Workout plans
- Full body at the gym3 days, full body, 8 weeks. The best place to start.
- Home workout, no equipment30 minutes, 3 days, bodyweight only.
- Push pull legsPush, pull and legs. The next step after full body.
- Beginner 5K planFrom zero to 5K in 8 weeks, 3 runs a week.
- Hyrox for beginners8 weeks of running, strength and stations for your first race.
Out now
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Download it, create your account and do your first workout today. Your training plan is ready as soon as you sign up.
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fit4eat.com/app