Get your personalized daily calorie target AND macro breakdown — protein, carbs, and fat — optimized for your goal.
Two people can eat the same number of calories and get very different results. Protein keeps you full and preserves muscle during weight loss. Carbs fuel your energy and workouts. Fat supports hormones and nutrient absorption. Getting the balance right makes the difference between losing fat and losing muscle.
For weight loss, aim for 1.6-2.2g of protein per kg of bodyweight. Higher protein reduces hunger, protects muscle mass, and has a higher thermic effect — meaning your body burns more calories digesting it. Most people eat far less protein than they need.
No. Carbs are not the enemy — excess calories are. Carbohydrates are your body's preferred fuel source. The key is choosing complex carbs (oats, rice, vegetables) over ultra-processed foods that spike blood sugar and drive hunger. A moderate carb intake of 40-50% of calories works well for most people.