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 →