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The image you uploaded is a Macro Calculator tool that requires you to input your daily calorie goal and the percentage of those calories you want to allocate to protein, carbohydrates, and fat.
Based on the provided text, here are the steps to use this calculator, along with some suggested macro splits for different goals:
How to Use the Calculator
- Enter Daily Calorie Goal: This is your Total Daily Energy Expenditure (TDEE) adjusted for your goal (e.g., maintenance, fat loss, or muscle gain).
- If you are aiming for fat loss, you would enter a calorie goal that is 10–20% below your TDEE.
- If you are aiming for muscle gain (bulking), you would enter a calorie goal that is 10–15% above your TDEE.
- Enter Macro Percentages: Input the percentage of your total calories for Protein, Carbs, and Fat.
- The three percentages must add up to 100%.
- Click Calculate: The tool will then calculate the grams of protein, carbs, and fat you should consume daily.
Suggested Macro Splits (P/C/F) from the Text
You can use one of these common splits in the calculator, depending on your goal:
| Goal/Diet Type | Protein (% of calories) | Carbs (% of calories) | Fat (% of calories) |
| Weight Loss | 40% | 30% | 30% |
| Muscle Gain | 35% | 45% | 20% |
| Keto Diet | 20% | 5% | 75% |
| Low-Carb | 30% | 20% | 50% |
| Balanced | 30% | 40% | 30% |
| High-Protein / Recomposition | 40% | 30% | 30% |
| Bulking | 35% | 50% | 15% |
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Example Calculation
If your Daily Calorie Goal is 2,000 kcal and you are following the Weight Loss split (40% P / 30% C / 30% F):
- Protein (4 cal/g): 2000×0.40=800 cal / 4 cal/g = 200 grams
- Carbs (4 cal/g): 2000×0.30=600 cal / 4 cal/g = 150 grams
- Fat (9 cal/g): 2000×0.30=600 cal / 9 cal/g ≈ 67 grams