Macro calculator
Calorie counting is good, but macros are better. Get your custom split of Protein, Carbs, and Fats to fuel your specific goals.
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Protein is the only "anchor"
I genuinely don't know why people get so stressed about the Carb vs. Fat ratio. Unless you're doing Keto, it doesn't matter much for body composition as long as your calories are in check. The real secret is **Protein**. Protein is what keeps you full and keeps your muscle from burning off when you’re in a deficit. Hit your protein number first, and let the carbs and fats fall where they may.
The "4-4-9" Rule: All our math is based on the caloric density of nutrients. 1 gram of Protein = 4 kcal, 1 gram of Carbs = 4 kcal, and 1 gram of Fat = 9 kcal. That’s why fat grams always look like a smaller number—they are twice as energy-dense as the others.