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.
Estimate daily calories, maintenance calories, and goal-aware targets, then turn the result into a personalized ZenFit AI workout and meal plan.
Estimate total daily energy expenditure, BMR, and maintenance calories, then use ZenFit AI to personalize the target around your goal and schedule.
Estimate a daily protein range based on body weight and goal, then use ZenFit AI to connect it to meals, macros, and training.
Estimate whether body recomposition is a realistic starting strategy based on training level, weight trend, protein, and goal context.
Estimate a realistic goal weight timeline range, weekly pace, and planning direction before creating a personalized ZenFit AI plan.
Estimate a realistic calorie deficit, target calories, and weekly weight-change range, then turn the result into a personalized ZenFit AI weight loss plan.
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.