Nutrition
Macro Calculator
Your macro split depends on your goal, not just your calories. Enter your daily intake and this calculator does the rest.
Calculator
Find Your Daily Macro Split
Enter your numbers
Why these ratios?
- 🔥Fat loss: Higher protein (1.0g/lb), moderate fat, carbs fill remaining calories. Deficit keeps carbs naturally lower.
- ⚖️Maintain: Balanced approach. Protein at 0.8g/lb, fat at 28% of calories, carbs cover the rest.
- 💪Build muscle: Protein at 0.9g/lb, carbs are the priority fuel source for performance and recovery.
Want the research behind protein targets?
Read the Protein Protocol for timing, sources, and the evidence behind these numbers.
