Balanced
High Protein
Low Carb
Keto
Custom

Custom Macro Percentages

-
Total Daily Calories
🥩
Protein
-
-
-
🍞
Carbohydrates
-
-
-
🥑
Fat
-
-
-

📋 Sample Meal Distribution

📚 Understanding Macronutrients

Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat.

Caloric Values:

  • Protein: 4 calories per gram - builds and repairs muscle tissue
  • Carbohydrates: 4 calories per gram - primary energy source
  • Fat: 9 calories per gram - hormone production and nutrient absorption

Macro Distribution Guidelines:

  • Balanced: 30% protein, 40% carbs, 30% fat - good for general health
  • High Protein: 40% protein, 30% carbs, 30% fat - muscle building/fat loss
  • Low Carb: 35% protein, 20% carbs, 45% fat - fat loss focused
  • Keto: 25% protein, 5% carbs, 70% fat - ketogenic diet

Goal-Based Adjustments:

  • Fat Loss: Higher protein, moderate carbs, caloric deficit
  • Muscle Gain: High protein, adequate carbs, caloric surplus
  • Maintenance: Balanced approach at maintenance calories

⚠️ These are general guidelines. Individual needs may vary based on genetics, training, and health conditions. Consider consulting a nutritionist for personalized advice.