Your daily calories come from the same formula as our calorie calculator: resting energy from the Mifflin-St Jeor equation, multiplied by how active you are, then adjusted for your goal.
Those calories are then shared out by the split you choose. Protein and carbohydrate have 4 calories a gram and fat has 9, so 30% of 2,000 calories as fat is 600 calories, or about 67g.
Common questions
What are macros?
Macronutrients: protein, carbohydrate and fat, the three things food gets its calories from. Protein and carbohydrate have 4 calories a gram; fat has 9, which is why palm oil adds up so fast.
Which split should I choose?
Balanced suits most people and is what CalChopAI sets by default. Higher protein helps you feel full and hold on to muscle while losing weight. Lower carb suits people who feel better with less swallow and rice, but it is not better for weight loss if your calories are the same.
How do I get enough protein on a Nigerian diet?
Build each meal around a protein: fish, chicken, goat meat, eggs, beans, moi moi or ponmo. Soups like egusi and pepper soup carry a lot of protein too. The list on this page ranks foods by protein for their calories.
These are estimates for healthy adults, not medical advice. If you are pregnant or breastfeeding, under 18, or managing a health condition, talk to a doctor or dietitian before changing how you eat.
Hit the number
Knowing your target is the easy part. CalChopAI tracks it for you.
Snap your plate and get the calories, protein, carbs and fat, with Nigerian food counted properly.