Calculate your macros
Mifflin-St Jeor × activity multiplier, goal shifted by 500 kcal and never below 1,200. These are the exact numbers Morsel suggests in onboarding. Estimates for self-tracking, not medical advice.
Starts from the same daily-calorie estimate as the calorie calculator, then applies a 30/40/30 split.
From percentages to grams
Each macro has a fixed energy density: protein 4 kcal per gram, carbohydrate 4 kcal per gram, fat 9 kcal per gram. To turn a percentage into grams, take that share of your calorie goal and divide by the density. On 2,000 kcal with a 30/40/30 split: protein is 30% of 2,000 = 600 kcal ÷ 4 = 150 g; carbs are 40% = 800 kcal ÷ 4 = 200 g; fat is 30% = 600 kcal ÷ 9 = 67 g.
Why 30/40/30
It is a middle-of-the-road split that keeps protein high enough to matter for most adults — about 1.6 g per kilo of body weight for a 2,000 kcal goal at 90 kg, close to what strength and weight-loss research tends to point at — while leaving room for normal food. Lower-carb approaches shift carbs toward fat; endurance athletes shift the other way. The right split is the one you can eat for months, so treat 30/40/30 as a starting point and edit it.
In Morsel, macro targets are part of the one-time unlock: set grams for each, and the Today screen shows progress bars under the calorie ring while Trends charts each macro against its goal line. Calories and the macro subtotals themselves are always free.
Protein first, in practice
If you only track one macro, track protein: it is the one most people under-eat, it is the most satiating per calorie, and it protects muscle in a deficit. A practical range is 1.2 to 2.0 g per kilo of body weight per day (0.55 to 0.9 g per pound), higher when losing weight or training hard. Set the protein target first, then let carbs and fat share what is left according to what you actually like to eat.
Questions people ask
- How much protein should I eat a day?
- A commonly cited range for active adults is 1.2 to 2.0 g per kilo of body weight (0.55 to 0.9 g per pound). At 30% of a 2,000 kcal goal, Morsel’s default is 150 g, which sits in that range for most people.
- Do I have to hit all three macros exactly?
- No. Hit protein, stay near the calorie goal, and let carbs and fat land where your food takes them. Day-to-day variation is normal; the weekly average is what matters.
- Can I change the split in Morsel?
- Yes. With the unlock, the Goals screen takes any grams for protein, carbs and fat, and the lose / maintain / gain buttons refill the 30/40/30 default from your calorie goal whenever you want to reset.