Calculate your daily Protein, Carbohydrate, and Fat requirements based on your fitness goals, activity level, and diet approach.
Fill out the form and hit calculate to generate your custom macronutrient plan.
Why counting macros is crucial for your fitness goals.
Essential for building and repairing muscle tissue. A high protein intake preserves muscle mass when eating in a calorie deficit to lose fat, and is vital for hypertrophy (muscle growth) when in a surplus.
Your body's preferred and primary energy source. Carbs are stored as glycogen in your muscles and liver to fuel high-intensity workouts. They are not inherently fattening; excess calories are.
Crucial for hormone regulation (including testosterone), brain function, and joint health. Because fats are calorie-dense, they must be tracked carefully, but they are essential for long-term health.
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Macronutrients (or macros) are the three main categories of nutrients you eat that provide you with energy: Protein (4 calories per gram), Carbohydrates (4 calories per gram), and Fats (9 calories per gram).
A Balanced approach (30% Protein, 35% Fat, 35% Carbs) is great for general health and sustainable weight loss. High Protein is excellent for muscle building. Keto restricts Carbs to 5% to induce ketosis for rapid fat loss, while Low Carb is a slightly more moderate approach (25% Carbs).
All diets work through a calorie deficit (for weight loss) or surplus (for muscle gain). However, counting macros ensures that your calories come from the right sources—preventing muscle loss during a diet, and preventing excessive fat gain during a bulk.
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