Frequently Asked Questions

For general fitness, about 0.7–1 g of protein per pound of bodyweight (1.5–2.2 g/kg) is a widely used range. If your goal is muscle gain, the upper end of ~1–1.2 g/lb helps support recovery and lean mass. For fat loss, slightly higher protein (~0.8–1 g/lb) in a calorie deficit helps preserve lean mass.

There is no single best macro split for weight loss — the calorie deficit is what drives fat loss. A moderate deficit (~500 kcal/day) with a high-protein split (e.g. 40% protein, 35% carbs, 25% fat) is a practical choice because higher protein supports satiety and preserves lean mass while cutting. Keto and low-fat splits can also work as long as overall calories are below maintenance.

A standard ketogenic macro split is about 25% protein, 5% carbs, and 70% fat of total calories. This keeps carbohydrates low enough (often under ~20–50 g/day) to sustain ketosis, with fat supplying most of the energy and protein kept moderate to protect lean mass.

First estimate your daily calorie target (BMR via the Mifflin–St Jeor equation, multiplied by an activity factor, then adjusted for goal). Then apply the chosen diet-style split as percentages of those calories. Protein and fat are converted at 4 and 9 kcal per gram respectively, and carbs fill the remainder at 4 kcal per gram.

Both matter but for different reasons. Calories determine whether you lose, maintain, or gain weight overall. Macros determine the make-up of that weight change — higher protein preserves lean mass in a deficit, adequate carbs support training, and fat supports hormones. Tracking both is most reliable; tracking only calories risks under-consuming protein.

No. These are general estimates based on standard formulas. They are not medical or nutritional advice. Consult a registered dietitian or doctor before making significant changes to your diet, especially for medical conditions like diabetes or kidney disease.