Your macros. In grams.
Enter your body, daily life and goal: you see your calorie target and how much protein, carbs and fat fit it – the same calculation as in the app. For adults, not a diagnosis.
Guidance for healthy adults, not medical advice.
How it is calculated
- Calorie target as in the calorie calculator: resting energy using Mifflin-St Jeor, an activity factor and your pace – never below your resting energy and never below 1,500 kcal.
- Split: 20 % of calories from protein (4 kcal per gram), 30 % from fat (9 kcal per gram), the rest from carbs (4 kcal per gram).
- The split lies within the DGE and EFSA recommendations for fat and carbohydrates. You can change your goal in the app at any time.
What the value does not show
- For strength training more protein can make sense – the protein calculator shows the range.
- Diabetes, kidney disease or pregnancy come with their own guidance.
- Macros are a frame, not a law: what you eat over weeks matters more.
Frequently asked questions
What are macros?
Macronutrients provide energy: protein and carbs 4 kcal per gram each, fat 9 kcal per gram. Alcohol provides 7 kcal per gram but is not a nutrient.
Which macro split is best?
The best one is the one you can stick to. A good starting point is 20 % protein, 30 % fat and 50 % carbs. More protein helps when losing weight and building muscle.
Do I have to hit my macros exactly?
No. Being roughly within range over the week is enough. myfoody shows where you stand, without pressure.
How do I track my macros?
In myfoody you log food by photo, voice or text. Unclear amounts stay open instead of guessed, and you see protein, carbs and fat against your goal.
Sources
- Mifflin MD, St Jeor ST et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition 51(2).
- German Nutrition Society (DGE): Reference values for fat.
- German Nutrition Society (DGE): Reference values for carbohydrates and dietary fibre.
- EFSA (2010): Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462.
More calculators
Calorie calculator
Calorie needs and starting value – the same calculation as in the app.
BMI calculator
Body mass index with category and healthy weight for your height.
Protein calculator
Protein per day by weight, age and training.
Water calculator
Daily fluid intake – with exercise and heat, in litres and glasses.
Stay on track with myfoody.
Log food by photo, voice or text and see calories, macros and water against your goal.
Free to download. Try Pro free for 7 days, then from €6.67 a month (€79.99 billed yearly). Cancel anytime.