Set your daily calories and goal, then dial in your ideal protein, carbohydrate, and fat split — with per-meal breakdowns.
There's no single "best" split — it depends on your goal. For muscle gain, higher protein (30–40%) and carbs (40–50%) support training performance and recovery. For fat loss, higher protein (35–45%) preserves muscle in a deficit. Keto cuts carbs below 10% to shift the body into fat-burning ketosis. The most important factor is hitting your total calories consistently.
Protein = 4 kcal/g · Carbohydrates = 4 kcal/g · Fat = 9 kcal/g. Fat is more than twice as calorie-dense as protein or carbs — which is why high-fat diets require careful portion control despite often feeling filling.