Turn your calorie target into grams of protein, carbs and fat — plus fibre and a sugar limit — for fat loss, maintenance or muscle gain.
Fill in the form to see your result.
That pace would push you below a safe minimum, so calories are held at the limit.
Track it every day. Luntrack uses this exact method and adjusts as your weight and training change.
Your target comes from the same method as our calorie calculator: Mifflin-St Jeor BMR × activity, then a safe deficit or surplus for your goal.
1.6 g per kg to maintain, 2.0 g per kg when you're cutting or building — enough to protect and grow muscle. Protein is set first because it matters most.
Fat is 27% of calories, a healthy middle ground for hormones and satiety. Whatever is left becomes carbohydrate, the fuel for training.
Fibre: 14 g per 1,000 kcal (the Institute of Medicine guideline). Sugar: a ceiling at 10% of calories, following the WHO guideline on free sugars.
For general fitness guidance only — not medical advice. If you're pregnant, have a medical condition or take medication that affects appetite or fluids, check with a doctor first.
High protein (about 2 g per kg of body weight), moderate fat and the rest from carbs, inside a modest calorie deficit. The deficit drives fat loss; the protein protects your muscle while it happens.
No. Hit your calories and protein most days, and let carbs and fat move within 10–20 g. Consistency over weeks matters far more than precision on one day.
For fat loss, total calories and protein matter most. If you prefer fewer carbs, swap some for fat and keep calories the same — the result is very similar.
Log what you eat in Luntrack by photo, barcode or search and it counts protein, carbs, fat and ten micronutrients for you.