Question 1

Should I track macros or just calories?

Accepted Answer

Calories decide whether you gain, lose, or maintain weight — macros decide what that weight change is made of. Counting calories alone can leave you under-fed on protein even while hitting your target, which risks losing muscle along with fat. If you're active or trying to change body composition (not just the number on the scale), splitting your calorie target into protein, carbs, and fat gives you a much better shot at keeping muscle while losing fat, or building muscle without excess fat gain.

Question 2

How much protein is too much?

Accepted Answer

Most research finds no harm in healthy adults up to roughly 2-2.2g of protein per kg of body weight (about 0.9-1g per lb) — beyond that, extra protein mostly just displaces carbs or fat in your calorie budget rather than adding benefit. Our high-protein preset targets 40% of calories, which lands most people in that well-studied range. People with pre-existing kidney disease should check with a doctor before running a high-protein plan, since impaired kidneys process protein differently.

Question 3

Do I need to eat carbs to build muscle?

Accepted Answer

Not strictly — muscle is built from a calorie surplus and adequate protein, and low-carb lifters do build muscle. But carbs are your body's preferred fuel for high-intensity training, and running low often means weaker lifts, fewer reps, and slower recovery between sessions, which can indirectly blunt the muscle-building stimulus over months. That's why our standard and high-protein presets keep carbs at 35-40% rather than cutting them to keto levels.

Question 4

What's the difference between net carbs and total carbs?

Accepted Answer

Total carbs is every gram of carbohydrate on the label. Net carbs subtracts fiber (and sometimes sugar alcohols) because fiber isn't digested and absorbed the same way, so it contributes little usable energy. This matters most on a ketogenic plan, where staying under a tight carb ceiling is easier if you're counting net carbs instead of total — the fiber grams in vegetables and whole grains effectively come "free."

Macro Calculator

Your Body Details

Macro Split

📊 Your Macro Breakdown

🍽️ Diet Plan Presets

🍴 Per-Meal Breakdown

📈 Calorie Targets — All Goals Compared

What Are Macros and Why Do They Matter?

How Macros Are Calculated

Choosing Your Macro Split

High Protein (40/35/25)

Ketogenic (30/5/65)

Standard (30/40/30)

Endurance (25/55/20)

Frequently Asked Questions

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