Get your personalized daily macronutrient targets — protein, carbohydrates, and fat — based on your calorie goal and diet preference.
Macronutrients (macros) are the three main categories of nutrients your body uses for energy: protein, carbohydrates, and fat. Unlike micronutrients (vitamins, minerals), macros are needed in large quantities — they make up the caloric content of food.
Total Calories = (Protein × 4) + (Carbs × 4) + (Fat × 9)
Example: 150g protein + 200g carbs + 65g fat = 600 + 800 + 585 = 1,985 kcal/day
Protein is the most important macro for body composition. Hit your protein target daily regardless of how the other macros fall — it preserves muscle during fat loss.
You don't need to eat perfectly every meal. Weekly averages matter more. If you go over carbs at dinner, compensate the next day.
Manual entry is tedious. AI photo-based trackers (like Calorichat) automatically break down macros from a photo of your plate in seconds.
As you lose weight or gain muscle, your TDEE and optimal macros change. Recalculate every 4–6 weeks.
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
Fat Loss High protein preserves muscle | 35–40% | 25–35% | 25–35% |
Maintenance Balanced for general health | 25–30% | 40–45% | 25–30% |
Muscle Gain Carbs fuel training | 30–35% | 40–50% | 20–25% |
Keto Fat is primary fuel source | 20–25% | 5% | 70–75% |
These are general guidelines. Optimal macros depend on your specific body composition, training volume, and health conditions.
Hitting your macro targets is hard without tracking. Calorichat uses AI on WhatsApp to analyze your meals and show your macro breakdown — no manual logging.
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