Calculate your ideal daily macronutrient split based on your calorie target and fitness goals.
Macronutrients (protein, carbohydrates, and fat) are the three categories of nutrients your body needs in large amounts. Each serves a different purpose: protein builds and repairs tissue, carbs provide energy, and fat supports hormone production and nutrient absorption. The ratio between them affects your body composition, energy levels, and performance.
A balanced 30/40/30 split works well for most people maintaining their weight. High-protein splits (40/30/30) support muscle building and fat loss. Low-carb approaches help some people manage hunger. Keto (very low carb, high fat) can be effective for certain goals but requires careful planning. Start with a balanced approach and adjust based on your results.
You do not need to hit your macro targets perfectly every day. Consistency within a 10% range is enough for most goals. Modern AI-powered tools like Metrical can estimate your macros automatically from a photo or description of your meal, making tracking effortless.
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