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CALCULATOR

MACRO
PLANNER

Set your macronutrient split with 5 presets or fully custom sliders. Live donut chart + per-meal breakdown.

DAILY CALORIES
kcal/day
1,0005,000
Don't know your calories? Use our TDEE Calculator
DIET TYPE
MEALS PER DAY — 4
27
MACRO BREAKDOWN
2,000kcal/day
PROTEIN
30%600 kcal150g
CARBS
40%800 kcal200g
FAT
30%603 kcal67g
PER MEAL BREAKDOWN (4 meals)
CALORIES
500
kcal / meal
PROTEIN
38
g / meal
CARBS
50
g / meal
FAT
17
g / meal
DAILY WATER INTAKE
Based on your calorie needs
70L
≈ 295 cups
BALANCED DIET NOTES
The 40/30/30 split (carbs/protein/fat) is a sustainable, science-backed approach for body recomposition and general fitness.