You work out your macros in two steps: first your daily calorie goal, then how it splits into protein, carbs and fat. Balanced at SmarTasty means protein by body weight, 30% of calories from fat and the rest from carbs. At 1,920 kcal and 68 kg that’s 95 g protein, 241 g carbs and 64 g fat.
You work out your macros in two steps: first your daily calorie goal, then how it splits into protein, carbs and fat. Balanced at SmarTasty means protein by body weight, 30% of calories from fat and the rest from carbs. At 1,920 kcal and 68 kg that’s 95 g protein, 241 g carbs and 64 g fat.
Example:
1,920 kcal a day
Goal: Eat well · Split: Balanced
Your daily goal is rounded to 50 kcal, as in the app.
Balanced: protein by body weight, 30% of calories from fat, the rest from carbs.
The calculator asks for:
The calculation runs in your browser. Your details are not saved and not sent anywhere.
Woman, 35 years, 168 cm, 68 kg, lightly active, balanced split.
| Goal | Daily goal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Eat well | 1,920 kcal | 95 g | 241 g | 64 g |
| Eat lighter | 1,620 kcal | 122 g | 162 g | 54 g |
| Build muscle | 2,220 kcal | 136 g | 253 g | 74 g |
The same woman, goal eat well (1,920 kcal). In brackets: share of calories.
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 95 g (20%) | 241 g (50%) | 64 g (30%) |
| More protein | 144 g (30%) | 192 g (40%) | 64 g (30%) |
| Fewer carbs | 95 g (20%) | 194 g (40%) | 85 g (40%) |
Balanced at 70 kg body weight, goal eat well (1.4 g protein per kg). At a different weight the protein changes and carbs make up the difference.
| Daily goal | Protein | Carbs | Fat |
|---|---|---|---|
| 1,500 kcal | 98 g | 165 g | 50 g |
| 1,800 kcal | 98 g | 217 g | 60 g |
| 2,000 kcal | 98 g | 251 g | 67 g |
| 2,200 kcal | 98 g | 288 g | 73 g |
| 2,500 kcal | 98 g | 340 g | 83 g |
| 2,800 kcal | 105 g | 386 g | 93 g |
What the expert bodies give for healthy adults, as a share of calories or per kg of body weight.
| Nutrient | DGE (Germany) | EFSA (EU) |
|---|---|---|
| Fat | 30% (guide value) | 20 to 35% |
| Carbs | more than 50% (guide value) | 45 to 60% |
| Protein | 0.8 g per kg, from 65 1.0 g | 0.83 g per kg |
Sources: DGE (fat and carbohydrates 2000, protein 2017), EFSA (2010, 2012), listed below.
Example: Woman, 35 years, 168 cm, 68 kg, lightly active, goal eat well, balanced:
First your daily goal: BMR × activity factor, with 300 kcal less for eat lighter and 300 kcal more for build muscle. Then protein by body weight, 30% of calories for fat and the rest for carbs. Grams = kcal ÷ 4 for protein and carbs, ÷ 9 for fat.
The German Nutrition Society (DGE) gives a guide value of 30% of calories from fat and more than 50% from carbs; EFSA gives 20 to 35% fat and 45 to 60% carbs. Protein isn’t given as a percentage but as 0.8 g per kg of body weight. Balanced, the woman in the example gets 20% protein, 50% carbs and 30% fat.
The calculator takes 300 kcal off what you burn and never goes below 1,200 kcal (women) or 1,500 kcal (men). Protein: 2.0 g per kg of body weight, at most 30% of calories. You choose the split yourself.
The calculator adds 300 kcal to what you burn and uses 2.0 g protein per kg of body weight. That is within the range the International Society of Sports Nutrition gives for people who train: 1.4 to 2.0 g per kg. With “More protein”, at least 30% of calories come from protein.
40% of calories come from fat instead of 30%, protein stays the same and carbs are the rest. At 1,920 kcal that’s 194 g instead of 241 g of carbs. It isn’t a very low-carb diet.
Yes. The app uses the same details to work out the same daily goal and macros. With eat lighter it usually also asks how fast: gentle (300 kcal less, as here) or steady (500 kcal). You change the split under “Adjust goal”.
No. The calculator works in your browser and sends nothing.