Turn your calorie target into daily protein, carb, and fat grams - built around the goal you are actually training for.
Not sure what calorie target to use? Start with the TDEE calculator.
KlickWay nutrition coaches turn these gram targets into actual meals you will eat, adjust them as your body changes, and keep you accountable week to week.
Explore Nutrition Coaching Get a 3-Day Free PassProtein is set first because it has the biggest effect on body composition: 1 gram per pound of bodyweight for fat loss or muscle gain, 0.8 grams per pound at maintenance. Fat is set to 25 percent of total calories to support hormones and recovery. Carbs get every calorie that remains - they fuel your training.
Protein and carbs supply 4 calories per gram; fat supplies 9. The split bar above shows where your calories land.
Macros (macronutrients) are protein, carbohydrates, and fat - the three nutrients that supply calories. Total calories decide whether you lose or gain; macros decide what your body does with it, especially how much muscle you keep or build.
About 1 gram per pound of bodyweight when losing fat or building muscle. High protein preserves muscle in a calorie deficit and supports growth in a surplus. At maintenance, 0.8 grams per pound is plenty for most people.
No. Staying within 5 to 10 grams of your protein target and about 100 calories of your total each day is consistent enough to get results. Consistency over weeks beats precision on any single day.
Yes. Protein is the anchor - keep it where it is. Carbs and fat can shift toward your preference as long as calories stay the same. Most people train better with more carbs around their workouts.