Turn your calorie target into a protein, carb and fat split.
These are general estimates generated from published formulas, not a medical prescription — not reviewed by a doctor or registered dietitian.
Every number on this page — calorie targets, macro splits, and any suggested meal plan — is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. For meal-plan pages specifically: the carbohydrate figure for each meal is calculated by difference — total calories minus protein and fat calories, divided by 4 — rather than measured or estimated independently, so it should be read as an arithmetic balance, not an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician, or other licensed healthcare professional.
Always consult a doctor or registered dietitian before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating.
As a matter of real safety engineering, not just a disclaimer: Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR) — the minimum energy your body needs at complete rest. Even our most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
A calorie target tells you how much to eat; a macro split tells you what to eat it as. Protein, carbohydrate and fat all provide energy, but they behave very differently in the body - protein preserves muscle and keeps you fuller for longer, fat supports hormone production, and carbohydrate fuels your brain and your training. Hitting a calorie number while ignoring the split behind it is a common reason people lose muscle along with fat, or feel constantly hungry on an otherwise reasonable diet.
This calculator uses a protein-priority approach rather than fixed generic percentages (the common but crude "40/30/30" style advice). Protein is set first, scaled to your body weight and goal: about 2.2 g per kilogram for a muscle-building phase, 2.0 g per kilogram during a weight-loss phase (to protect lean mass while in a deficit), and 1.6 g per kilogram for maintenance or general weight gain - all within or above the range generally supported by sports-nutrition research for people who train. Fat is set next at roughly 0.8-0.9 g per kilogram, enough to support normal hormone function. Whatever calories remain after protein and fat are accounted for go to carbohydrate, which is why carb grams are the ones that swing the most between a deficit and a surplus.
Every gram target here converts back to calories using the standard 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, and the three should sum to within a few kilocalories of your total calorie target - if you ever see a macro calculator whose numbers do not add back up to the stated calorie total, that is worth being suspicious of. This one is checked against the same total on every calculation.
As with every number on this page, this is a formula-based estimate, not an individualized nutrition plan, and it has not been reviewed by a registered dietitian. It is a solid, well-reasoned starting point grounded in the protein research that most calculators skip - adjust from there based on how your training, hunger and body composition respond over the following weeks, and check with a professional if you have specific medical or performance needs.