Calculate your macro split
Enter your calorie target and goal to get the optimal distribution of protein, carbs and fat.
Don't know it? Use the calorie intake calculator first.
Enter calories and goal to calculate
Reference distribution. Adjust based on personal preferences and how your body responds.
How to choose your macro split
Protein (4 kcal/g) is the most satiating macronutrient. A range of 1.6–2.2 g per kg of bodyweight is research-backed.
Carbohydrates (4 kcal/g) are the primary fuel for the brain and sport. Reducing them aids fat loss but do not eliminate them entirely.
Fat (9 kcal/g) is essential for hormone production and vitamin absorption. Don't drop below 20% of total calories.
FAQ about macros
Do I need to track macros every day?
Not necessarily. Macro tracking is a powerful tool but can be stressful. Many people get good results tracking for a few weeks to calibrate their eye for portions, then returning to intuitive eating.
What apps can I use to track macros?
dyllo lets you log meals in natural language ("100g grilled chicken") and automatically calculates macros and calories. No endless databases — just a phrase.
Do proteins harm the kidneys?
In healthy individuals, high protein intake (up to 2.2 g/kg) has not shown negative effects on kidney function. Those with pre-existing kidney conditions should follow their doctor's guidance.
How do I hit my protein target?
Practical protein sources: chicken breast (31g/100g), tuna (30g/100g), eggs (13g/100g), cottage cheese (11g/100g), legumes (8–9g/100g cooked), skyr (10g/100g). One high-density protein source per meal is the simplest strategy.
Related tools
Track your diet with dyllo
Set your goals, log meals with a sentence and monitor real progress.
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