Turn your calories into grams of protein, carbs and fat, then split them across your meals. Pick a style, set your own mix or start with protein.
Fill in your details and tap Calculate to see your daily calories and grams of protein, carbs and fat.
Choose an eating style, set your own mix, or start with protein.
Total: 100%. Move one and the others adjust.
Training regularly? 0.7 to 1 g per lb (1.6 to 2.2 g per kg) is a common target.
Carbs fill the rest.
Even protein through the day helps your muscles and keeps you full.
Good to know: These are estimates for general wellness, not medical advice. They’re made for healthy adults: if you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first.
Macros (macronutrients) are the three things in food that give you energy:
Calories decide whether your weight goes up or down. Macros shape how you feel, how you perform and how much muscle you keep.
| Style | Protein / carbs / fat | Good for |
|---|---|---|
| Balanced | 25 / 45 / 30 | A flexible everyday mix |
| Higher protein | 35 / 35 / 30 | Fat loss or building muscle |
| Lower carb | 35 / 25 / 40 | People who feel better with fewer starches |
| Lower fat | 25 / 55 / 20 | Lovers of grains, fruit and beans |
| Keto | 25 / 5 / 70 | Very low carb; check with your doctor first |
| Plant-forward | 20 / 55 / 25 | Mostly beans, lentils, tofu and grains |
| Endurance | 20 / 55 / 25 | Runners, cyclists and long training days |
The best split is the one you can keep up week after week.
Many coaches set protein first, by body weight, because it matters most for keeping and building muscle. A common target when you train regularly is about 0.7 to 1 gram per pound (1.6 to 2.2 g per kg). Then they set fat, often 25 to 35 percent, and let carbs fill the rest.
Use Protein first above to try it. Carbs never go below zero; if the numbers don’t fit, lower the fat or protein a little.
Numbers help, but they’re only part of the story. Josh coaches mindset first (he says it’s about 60 percent of the work), then consistency, with lots of variety so training stays fun.
He lost 62 pounds himself in his early 50s, so he knows the hard part isn’t the math. It’s showing up on busy days and getting back on track after a slip. He helps you turn targets like these into simple daily habits that fit real life.
For a personal eating plan or a medical diet, Josh will point you to your doctor or a licensed dietitian.
There’s no single best one. Your calorie total drives weight loss. A higher-protein split (around 30 to 35 percent protein) often helps you stay full and keep muscle, but the right split is the one you can stick with.
Most active adults do well with about 1.2 to 1.6 grams per kilogram of body weight, and 1.6 to 2.2 g/kg when building muscle or losing fat. Our protein calculator gives you a personal range.
No. Being within 5 to 10 grams is great, and your weekly average matters more than any single day.
Calories decide weight change. Macros decide what that change is made of (fat or muscle) and how you feel and perform. Get calories roughly right first, then protein, then the rest.
Keto can work for some people, but it’s very restrictive and isn’t right for everyone. If you have diabetes, kidney or heart conditions, or take medication, talk to your doctor before trying it.
Please don’t rely on it. These estimates are for healthy adults. If you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first.
Numbers are a great start. Josh turns them into a plan you can keep, with training and habits built around your life, in the Palm Beach area or online.
