Your Daily Macro Targets
Protein
--
grams / day
-- calories
Carbs
--
grams / day
-- calories
Fat
--
grams / day
-- calories
Macro Split
Protein --
Carbs --
Fat --
What Are Macros?
Macronutrients (macros) are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Each one serves a different purpose and provides a different number of calories per gram.
- Protein: 4 calories per gram. Supports muscle repair, immune function, and keeps you feeling full.
- Carbohydrates: 4 calories per gram. Your body's preferred energy source, especially during exercise.
- Fat: 9 calories per gram. Essential for hormone production, nutrient absorption, and cell health.
How the Goal Splits Work
- Lose Fat (40/30/30): Higher protein helps preserve muscle while in a calorie deficit. The remaining calories are split evenly between carbs and fat.
- Maintain (30/35/35): A balanced split that works well for general health and steady energy throughout the day.
- Build Muscle (30/40/30): Higher carbs fuel intense training and support recovery, while protein stays at a solid level for muscle growth.
A Few Things to Keep in Mind
These ratios are a starting point. Your ideal macro split depends on your body, your training, and how you feel day to day. Some people do better with more carbs, others prefer higher fat. Experiment and adjust based on your results.
If you are not sure how many calories to start with, try our Calorie Calculator first.