Estimates only - not medical advice.
We split your daily calories by the chosen plan’s ratios, then convert to grams: protein and carbs at 4 calories per gram, fat at 9 calories per gram.
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Daily calories are split by the plan's percentage ratios, then converted to grams using the 4-4-9 rule: protein and carbs at 4 calories per gram, fat at 9 calories per gram.
It depends on your goal. Higher protein (35 to 40 percent of calories) supports muscle retention during a cut. Keto keeps carbs to around 5 percent. A balanced split in the 25 to 30 percent protein range suits most people who are not cutting aggressively.
Roughly 0.7 to 1 gram per pound of body weight for active people. The basic RDA of 0.36 g/lb applies to sedentary adults and is not designed to support exercise or body composition goals.
Get close consistently; protein and total calories matter most.
No - consult a dietitian for personalized nutrition.