Macros Calculator
Keto, Low-Carb & Standard Diet — daily protein, carbs & fat targets
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Meal-by-Meal Breakdown
| Meal | Calories | Protein | Carbs | Fat |
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Frequently Asked Questions
How many grams of protein do I need per day?
A general guideline is 1.6–2.2g per kg of body weight for muscle building. For weight loss or maintenance, 1.2–1.6g/kg is typically sufficient to preserve muscle mass.
What is the difference between Keto and Low-Carb?
Keto is a very strict form of low-carb: net carbs are limited to ~20–50g/day to enter ketosis. Low-carb typically allows 50–150g/day — effective for fat loss without full ketosis.
Should I eat more calories on workout days?
Yes — many people use calorie cycling: eating more on training days and less on rest days, while keeping the weekly average at target.
Which formula is used for BMR?
The Mifflin-St Jeor equation (1990) — the most accurate BMR formula for most people, preferred over the older Harris-Benedict equation in clinical research.