Set your target: Type your total daily calories into the top box.
Adjust the split: Drag the sliders to change your percentages. The other macros will automatically scale to keep your total at exactly 100%.
Exact numbers: If you know exactly how many grams or what percentage you need, type the number directly into the specific boxes.
Locking: Check the "Lock" box to freeze a macro's percentage in place.
Presets: Use the dropdown to snap to standard diets, or save your own.
Current Weight
lbs
Current Body Fat
%
Target Body Fat
%
Biological Note: This calculation mathematically assumes exactly zero muscle loss. Real-world scale weight will vary because fat loss inherently forces fluctuations in retained water and stored glycogen that equations cannot perfectly predict.