Macros are the dials on your nutrition dashboard. Calories set the direction (loss, gain, maintain); macro split shapes how you feel, train, and recover.
Protein first
Lock protein (1.6–2.4 g/kg depending on goal), then fill remaining calories with carbs and fats.
Carbs and training
Higher carbs around workouts improve performance for most lifters. Rest days can skew slightly higher fat if you prefer.
Fats for hormones
Keep at least 0.6–1.0 g/kg fat for hormonal health unless a coach guides a short-term protocol.
Let the engine calculate
Our builder outputs calorie target, % macro split, and per-meal breakdown in a downloadable PDF. Get your macro split in 60 seconds →
Frequently asked questions
What is a good macro split for building muscle?
Set protein at roughly 1.6 to 2.2 grams per kilogram of bodyweight, fat at around 20 to 30 percent of total calories for hormonal health, and allocate the remaining calories to carbohydrate to fuel training.
Should I eat low carb to lose fat?
Not necessarily. Fat loss is driven by calorie deficit rather than carbohydrate restriction. Carbohydrate supports training performance, so most people retain more muscle and train better keeping carbohydrate reasonably high while managing total calories.
How low can I take dietary fat?
Keeping fat above roughly 20 percent of calories, or around 0.5 grams per kilogram of bodyweight, is sensible. Going much lower for extended periods can affect hormone production and the absorption of fat soluble vitamins.