Macronutrients are protein, carbohydrates, and fats - the three nutrients that supply calories. The ratio between them affects satiety, energy levels, and how your body uses fuel, which is why this calculator lets you pick a diet type (balanced, low-carb, high-protein, keto, or vegan) rather than a single fixed split.

Your daily calories are calculated using the Mifflin-St Jeor BMR formula multiplied by your activity level, then adjusted by ±500 calories depending on whether your goal is weight loss, maintenance, or weight gain.

Balanced (30/40/30) suits most people for general health. High-protein suits muscle building or fat loss with high protein needs. Low-carb or keto suits those managing blood sugar or preferring fewer carbs. Vegan increases carb percentage to account for plant-based protein sources. Choose based on your goals and dietary preferences, ideally with guidance from a nutritionist.

Protein and carbs are converted at 4 calories per gram, while fats are converted at 9 calories per gram, since fat is more calorie-dense. For example, 30% of a 2,000 calorie target for protein equals 600 calories, or 150g of protein.

No, these are general estimates based on standard formulas. Individual results vary based on metabolism, activity, and health conditions. Track your progress over a few weeks and adjust, or consult a registered dietitian for a personalized plan.