How can I adjust the split of my Macronutrients?

Adjust macronutrients

Manually adjust your daily macro distribution. Here is how:

Here you can adjust the distribution of your calorie intake between Carbohydrates, Fat and Protein. By moving the slider or by pressing "-" and "+" next to each macro you can change how you want the distribution. When you have selected the values you want, press *Save Settings* and you are good to go.

While you are free to set each macro to whatever you want, it must all still add up to 100% of your daily calorie goal. Note that the percentage is not based on the amount in grams, but what each macro translates to when it comes to calories.

*Explanation of the calculation*: 1 gram of Protein contains about 4kcal, the same goes for Carbs. But 1 gram of Fat contains 9kcal.

If your daily calorie goal is 1600kcal these are some way you could divide the macros:

1. 100 grams *Carbs* giving 400kcal (25%) + 100 grams of *Protein* giving 400kcal (25%) + 89 grams of *Fat* giving 800kcal (50%) = 1600kcal and 100% of your Daily calorie goal.
2. 160 grams *Carbs* giving 640kcal (40%) + 156 grams of *Protein* giving 624kcal (39%) + 37 grams of *Fat* giving 336kcal (21%) = 1600kcal and 100% of your Daily calorie goal.
3. 220 grams *Carbs* giving 880kcal (55%) + 60 grams of *Protein* giving 240kcal (15%) + 53 grams of *Fat* giving 480kcal (30%) = 1600kcal and 100% of your Daily calorie goal.

Opdateret den: 27/08/2025