Free fitness tool
Calculate a practical protein, carb, and fat split for fat loss, maintenance, or muscle gain, then personalize it with ZenFit AI.
Enter the basics that shape this estimate, then use the interactive calculator after the app loads to adjust the numbers.
calories
body weight
goal
diet preference
This output is useful for planning, not for diagnosis or guaranteed results.
This output is useful for planning, not for diagnosis or guaranteed results.
This output is useful for planning, not for diagnosis or guaranteed results.
Starts from a calorie target, body weight, and goal to estimate practical protein, carbohydrate, and fat ranges.
The estimate should be compared with real-world outcomes over time. Body weight trends, training performance, hunger, schedule, sleep, injury status, and consistency can all change what works in practice.
This tool is for general fitness education and planning context. It is not medical advice. If you are pregnant, managing a medical condition, recovering from an injury, changing medication, or unsure whether a calorie or training change is appropriate, speak with a qualified clinician.
Next step
Use the quiz to connect this tool's estimate to workouts, meals, progress tracking, and AI coach context around your real week.
Most people do well starting with higher protein, moderate fats, and enough carbohydrates to support training and adherence.
Calories set the overall energy target, while macros help shape satiety, recovery, training performance, and food structure.
Yes. Paid ZenFit plans can generate meals, recipes, and meal calendars around your calorie target, macros, and food preferences.
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