Food / 03
Calorie Planner
Your daily number, moved for your goal, then split into protein, carbs and fat.
kcal
Your "with your week" number from the Metabolic Rate calculator. Get it here.GoalSlower is easier to keep. Most people do best losing 10 to 20% under.
Macros (protein / carbs / fat)The general guidelines for adults. Pick "Your own" to change the percentages.
Daily target— kcal a dayEnter your daily calories to see the target.
Protein—
Carbs—
Fat—
Daily calories first. Then pick a goal and a split.
Where the calories go
— kcal20 / 50 / 30
Protein · 20%Builds and holds muscle. Keeps you full. 4 kcal per gram. Guidelines: 10–35%.—
Carbs · 50%Fuel for training and for your brain. 4 kcal per gram. Guidelines: 45–65%.—
Fat · 30%Hormones, joints, and the vitamins that need it to absorb. 9 kcal per gram. Guidelines: 20–35%.—
This is a starting point, not a prescription. Eat at the target for two or three weeks, watch what the scale and the mirror do, then move it by 100 to 200 kcal. If you are pregnant, nursing, under 18, or managing a medical condition, plan this with your doctor.