A balanced diet considers not only total calories but also how those calories are divided among protein, carbohydrates, and fat. Each macronutrient supports different functions and affects satiety and energy levels.

Protein helps maintain muscle and improves fullness. Carbohydrates provide quick energy for training and daily activity. Healthy fats support hormones and help absorb fat soluble vitamins.

There is no single perfect ratio for everyone. A practical approach is to keep protein steady, then adjust carbs and fat based on activity, preference, and how you feel after meals.

Use the calculator to estimate your daily calorie needs, then choose a meal plan that helps you distribute those calories across the day.