Frequently asked questions
How accurate is a macro calculator?
It provides an evidence-based estimate using the Mifflin-St Jeor equation, which is within 10% of measured values for most people. Treat the numbers as a starting point and adjust after 2–3 weeks based on real progress.
Should I hit my macros exactly every day?
No. Aim to be within 5–10g of each target on average over the week. Day-to-day variation is normal. Consistency over weeks matters more than daily precision.
What diet split is best for fat loss?
High-protein (40/30/30) is well-supported for fat loss because protein preserves muscle and increases satiety. However, the total calorie deficit matters more than the exact split. Choose the ratio you can sustain long-term.
Is keto safe for everyone?
Keto (very low carb, high fat) is not recommended for people with certain metabolic conditions, type 1 diabetes, or those on specific medications. It can be effective for fat loss but is difficult to sustain. Consult a healthcare provider before starting.
How do I adjust macros if I'm not seeing results?
If weight isn't changing after 2–3 consistent weeks, adjust calories by 200–300 kcal (reduce for fat loss, increase for gains). Keep protein at the same gram target and adjust carbs or fat. Re-calculate every 4–6 weeks as your weight changes.
Does the macro split change on rest days?
Many people reduce carbs slightly on rest days and increase them on training days, keeping total weekly intake the same. This is optional and mainly benefits athletes. For most people, consistent daily targets are simpler and equally effective.
Why is the minimum set at 1200 calories?
Eating below 1200 kcal/day makes it very difficult to meet micronutrient needs and can cause muscle loss, fatigue, and metabolic adaptation. If your calculated target falls below this, increase activity or accept a slower rate of loss.