How much protein do I need to build muscle?

For muscle gain, a general recommendation is 1.6g to 2.2g of protein per kilogram of body weight (or about 0.7-1g per pound). Our 'High Protein' setting calculates this for you automatically.

What is the best macro ratio for weight loss?

There is no single 'best' ratio, but a High Protein diet (40% Protein, 30% Fat, 30% Carbs) is often effective for preserving muscle while losing fat.

Macro Calculator

Take your nutrition to the next level. Counting calories is good, but counting Macros (Macronutrients) ensures you are burning fat and keeping muscle.

🥩 Why Macros Matter?

Two people can eat 2000 calories. One eats pizza, the other eats steak and rice. Their bodies will look completely different. Protein builds muscle. Fats regulate hormones. Carbs fuel energy.

Choose Your Diet Style

Balanced (Recommended): A sustainable mix. 30% Protein / 35% Fat / 35% Carbs.
High Protein: Best for muscle gain and fat loss phases. 40% Protein / 30% Fat / 30% Carbs.
Keto / Low Carb: Limits carbs to force fat burning. 25% Protein / 65% Fat / 10% Carbs.

Your Pocket Health Coach

Take your results to the next level. Download CalMind to scan meals, track macros, and reach your goals faster.

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Gender

Age

Height (cm)

Weight (kg)

Activity Level

Goal

Diet Type

Your Daily Target:

2200

kcal / day

Protein

150g

Carbs

200g

Fats

70g

Frequently Asked Questions

What is a macro? Macros (Macronutrients) are the three main components of food: Protein (4 calories/gram), Carbohydrates (4 calories/gram), and Fats (9 calories/gram). Alcohol is the fourth (7 calories/gram) but is not essential.

How do I track this? You can use a notebook, or simpler apps like CalMind which allow you to snap a photo to instantly see the macro breakdown of your meal.

Macro Calculator

🥩 Why Macros Matter?

Choose Your Diet Style

Your Pocket Health Coach

Frequently Asked Questions

Snap a photo. See calories & macros. Snap a photo. See calories & macros.