Step 1 - Set daily calories

This page assumes you know what your target daily calories will be. There are plenty of TDEE calculators on the internet to give you a starting point, or ideally you will have already been tracking for a while, so will have some idea.

Set target number of calories per day:

Step 2 - Set protein target

Your target is 0 calories each day.

Now set your daily protein target:
Use metric or imperial units:
kgs lean body mass
= 198 grams

Step 3 - Your daily macro targets

First Day of Week:
Day Protein Carb Fat Calories High Day
Sun 0 0 0 0
Mon 0 0 0 0
Tue 0 0 0 0
Wed 0 0 0 0
Thu 0 0 0 0
Fri 0 0 0 0
Sat 0 0 0 0

Customisation

Adjust difference between high/low days:
Lower
Higher
Adjust ratio of carbs to fats:
0 - Keto
100 - Caaaarbs

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