FitCiYour details
Protein: – g (%)
Carbs: – g (%)
Fat: – g (%)
Not sure about your calories? Start with the calorie calculator.
How it is calculated
Protein is set per kilogram, not as a percentage: 2.0 g/kg when losing fat (higher to protect muscle), 1.8 g/kg when building, 1.6 g/kg when maintaining. Fat is 25–28% of calories (never below 20% for hormonal health). The rest goes to carbohydrate, your training fuel. 1 g protein or carbs = 4 kcal, 1 g fat = 9 kcal.
The app uses the same rule, distributes the macros across your meal plan's grams and shows what is left for the day as you log.
FitCi splits your macros into meals
It scales your meal plan to your target and shows what is left after every log.