Overview
The Custom diet lets you set the exact percentage of daily calories from protein, carbohydrates and fat. This is the right choice when you have specific targets from a coach, dietitian or sports nutritionist, or when you know from experience what macro split works best for your body and goals.
Maklafit will calculate your gram targets from the percentages you choose and your daily calorie goal. You can change the split any time as your training phase or body composition shifts.
Common splits
- Muscle building — 30 P / 50 C / 20 F. High carbs fuel intense training; adequate protein supports growth.
- Fat loss — 40 P / 25 C / 35 F. Higher protein preserves muscle; lower carbs encourage fat mobilisation.
- Endurance sport — 20 P / 55 C / 25 F. Carbs are the primary fuel for long-duration aerobic work.
- Bodybuilding contest prep — 45 P / 30 C / 25 F. Maximum protein to protect muscle on steep deficits.
- Maintenance — 30 P / 40 C / 30 F. A balanced middle ground once you've reached your target weight.
The three shares must always add up to 100 %. Maklafit won't let you save until they do.
Tips for success
- Start with a proven template from the list above, then fine-tune based on how you feel and perform.
- Re-evaluate every 4–8 weeks: as your weight or training volume changes, so should your split.
- If you're unsure, a registered dietitian can run body-composition and metabolic tests to find your optimal ratios.
- Track your meals for the first 2 weeks to build intuition for portion sizes, then relax into it.
This guide is general information, not medical advice. Talk to a doctor or registered dietitian before you change how you eat, especially if you’re pregnant, take medication or manage a health condition.
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