Calculate your daily calorie needs and optimal macronutrient breakdown (protein, carbohydrates, fat) based on your body stats and fitness goal.
| Macro | Calories/g | Primary Role | Sources |
|---|---|---|---|
| Protein | 4 kcal | Muscle repair & growth | Chicken, fish, eggs, legumes |
| Carbohydrates | 4 kcal | Primary energy fuel | Rice, oats, fruit, vegetables |
| Fat | 9 kcal | Hormones, brain, fat-soluble vitamins | Avocado, nuts, olive oil, fish |