Your macros, worked out for your goal.

How are the numbers set?

• Calories. Your daily burn comes from the Mifflin–St Jeor equation times an activity factor. To lose weight, the target sits about 500 calories under it, never more than 25% under and never below 1,200 a day for women or 1,800 for men. To build muscle, it sits about 10% over.
• Protein. Losing weight: 1.4 g per kg, the middle of the 1.2–1.6 g range in a 2025 joint advisory, worked out on at most 100 kg. Holding steady: 1.2 g per kg. Building muscle: 1.8 g per kg, between where pooled trials see gains level off (about 1.6 g) and the upper end studied (2.2 g).
• Fat. 30% of calories, inside the 20–35% range the National Academies set for adults.
• Carbs. Whatever is left. The suggested range is 45–65% of calories; a higher-protein plan can land a little under it.
• Fiber. 14 g per 1,000 calories, the amount the Dietary Guidelines use.

How does this macro calculator work?

It estimates your daily burn with the Mifflin–St Jeor equation and an activity factor, adjusts it for your goal, then sets protein first (grams per kg of body weight), fat at 30% of calories and carbs as the rest.

What macro split is best for weight loss?

There is no single best split. Trials comparing diets find the calorie deficit matters most, and higher protein helps you stay full and keep muscle. Any split inside the ranges the National Academies set for adults (protein 10–35%, fat 20–35%, carbs 45–65% of calories) can work if you can keep it up.

Why does the calculator stop at 1,200 or 1,800 calories?

A 2025 joint advisory from four nutrition and obesity medicine groups says eating less than about 1,200 calories a day for women or 1,800 for men makes it hard to get enough vitamins and minerals. Imi never plans below those numbers.