Protein comes first
Protein is calculated before anything else, from your lean mass rather than total weight — the tissue protein actually maintains. Your baseline comes from the protein preference you chose (from low to extra high, in grams per kilo of lean mass), and it's raised automatically when it matters more: when you're in a deficit, when you're very active, and from age 40 onward.
Fat and carbs fill the rest
After protein, your chosen diet style splits the remaining calories:
- Balanced — a moderate share of calories to fat, the rest to carbs. The default, and the right answer for most people.
- Low fat — trims fat toward its healthy minimum, freeing calories for carbs.
- Low carb — shifts a large share of calories to fat.
- Keto — carbs are capped at a fixed low gram amount and fat absorbs everything else.
Whatever the style, a fat floor is enforced — a minimum fat intake, scaled to your body, that the app won't cut below because chronically low fat interferes with hormonal health. If your calorie budget is too tight for the style you picked, you'll see a warning rather than a silently broken split.
Changing the split
Diet style and protein preference live in your plan settings — change them any time and your targets recompute. If you want full control instead, the Manual plan mode lets you type calories, protein, carbs, and fat directly (it warns you when your macros and calories disagree by a wide margin).
One thing worth knowing when the numbers look slightly "off": displayed percentages are rounded so they always total 100, and the calorie total is computed from the gram targets — a small mismatch against a hand calculation is rounding, not an error.