Optimized Nutrient Timing
Macronutrient & Protein Calculator
Determine your optimal daily split of Protein, Carbs, and Fats—broken down gram-by-gram and meal-by-meal.
2100 kcal
1200 kcal2800 kcal4500 kcal
75 kg (~165 lbs)
40 kg95 kg150 kg
Daily Protein Target
184g
35% of calories (736 kcal)
2.5g per kg bodyweight
Daily Carbs Target
210g
40% of calories (840 kcal)
Primary energy for central nervous system and muscles
Daily Fat Target
58g
25% of calories (522 kcal)
Hormone production & fat-soluble vitamins (A, D, E, K)
Meal-by-Meal Distribution Breakdown
How to distribute your 2100 kcal across your daily eating schedule.
Meal 1
700 kcal
🍗 61g Protein
🍚 70g Carbs
🥑 19g Fat
Meal 2
700 kcal
🍗 61g Protein
🍚 70g Carbs
🥑 19g Fat
Meal 3
700 kcal
🍗 61g Protein
🍚 70g Carbs
🥑 19g Fat
Frequently Asked Questions About Macros
Everything you need to know about food nutrition, tracking, and calories.
For active individuals and those in a calorie deficit, sports nutrition guidelines recommend 1.6 to 2.2 grams of protein per kilogram of body weight (0.7 to 1.0 grams per pound). This preserves lean muscle mass and enhances satiety.
While calories govern total weight changes, macronutrient composition determines what kind of weight is lost or gained. High protein protects muscle mass and burns more calories during digestion (TEF), carbohydrates fuel high-intensity athletic performance, and healthy fats regulate hormones and cellular function.
1 gram of Protein = 4 calories, 1 gram of Carbohydrate = 4 calories, 1 gram of Fat = 9 calories. (Alcohol is 7 calories per gram).
Effortless Calorie Tracking
Track Your Macros Without Manual Math
Take a photo of your lunch or dinner. Banana Vision automatically deconstructs the meal and tracks your grams of protein, carbs, and fats in real-time.
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