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Fitness
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Use calorie target plus macro split assumptions to estimate protein, carbs, and fat targets.
Sex
Activity level sets your estimated calorie needs before macro targets are calculated.
Goal sets the calorie target and default protein and fat assumptions before carbs are calculated.
Macro Allocation Notes
- Protein is scaled by body weight and goal.
- Fat is set as a percent of total calories.
- Carbs fill the remaining calories after protein and fat.
- Adjust targets using weekly weight and performance trends.
How Macro Targets Are Estimated
Macro targets are derived from estimated daily calories, then split into protein, fat, and carbohydrate grams.
- Calorie target is based on BMR, activity level, and goal.
- Protein default is higher for cutting phases.
- Fat uses a baseline percentage of daily calories.
- Carbohydrates are the remaining calories after protein and fat.
Examples
Cut phase
180 lb user targeting fat loss
Higher protein, moderate fat, lower carbs
Maintenance phase
150 lb user with moderate activity
Balanced macro split at maintenance calories
Lean bulk phase
200 lb user training 5 days/week
Moderate surplus with higher carb allocation
Frequently Asked Questions
Do I need to hit macro numbers perfectly?
Consistency over time matters more than perfect daily precision.
Why is protein higher when cutting?
Higher protein can help preserve lean mass during a calorie deficit.
Can I customize the macro split?
Yes. Use these outputs as a baseline and refine based on performance and satiety.
Should carbs be lower for everyone?
Not necessarily. Carb needs vary widely based on activity and training demands.