How macros are calculated
Your daily calories are split into the three macronutrients by percentage, then converted to grams using their energy content:
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
Example: 2,000 kcal with 30% protein is 600 kcal, or 150 g of protein a day.
Choosing a split
- Balanced (25 / 50 / 25): protein, carbs, fat. Close to general dietary guidelines and a good default.
- Higher protein (35 / 35 / 30): helps with fullness when losing weight and supports muscle when training.
- Low carb (30 / 15 / 55): for low-carb eating. Track net carbs with carb aware mode.
There is no single best split. The one you can stick to is the one that works.
Track your macros automatically
Yumi sets macro targets from your goal and fills them in for you when you snap a meal: three rings, grams left, no maths.
