MACRONUTRIENT SPLIT

Macro Calculator

Calculate your ideal daily protein, carbohydrate, and fat targets based on your calorie needs and fitness goals. Choose from research-backed macro ratios or customize your own.

cal

Use the TDEE calculator to find your target

2,200calories
Protein
30% · 4 cal/g
165g
660 cal
Carbs
40% · 4 cal/g
220g
880 cal
Fat
30% · 9 cal/g
73g
657 cal
Per meal (4 meals/day)
41g
Protein
55g
Carbs
18g
Fat

Static calculators give you a snapshot. Vora gives you the full picture.

Vora dynamically adjusts your targets every day based on your wearable data, recovery status, training load, and trends over time — not a one-time estimate.

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Frequently Asked Questions

What are macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Protein provides 4 calories per gram and supports muscle repair. Carbohydrates provide 4 calories per gram and fuel high-intensity exercise. Fat provides 9 calories per gram and supports hormone production and nutrient absorption.
What is the best macro ratio for fat loss?
A higher-protein ratio tends to perform best for fat loss because protein preserves muscle mass during a calorie deficit and increases satiety. A common starting point is 40% protein, 30% carbs, 30% fat. However, the best ratio depends on your training style, preferences, and metabolic response.
Do I need to track macros to lose weight?
No. A calorie deficit is the primary driver of weight loss regardless of macro split. However, tracking macros ensures you get enough protein to preserve muscle, enough fat for hormonal health, and enough carbohydrates to fuel training. Vora automates this with AI-powered photo logging that estimates macros from your meals.
How does Vora track macros automatically?
Vora uses computer vision to estimate macronutrients from photos of your meals. Snap a picture, confirm the AI estimate, and your daily macro tracking updates in real time. No barcode scanning or manual food logging required.

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How Vora Takes This Further

AI Nutrition
Photo-based macro tracking
AI Workouts
Training to match your nutrition
Women's Nutrition
Cycle-aware nutrition guidance

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