Macros

Calories decide your weight; macros decide what it is made of. This calculator splits your daily calorie target into protein, fat and carbohydrates using proven ratios.

Where the ratios come from

Protein is set per kilogram of body weight (1.8-2.2 g/kg depending on the goal), because it is the absolute amount that protects muscle. Fat gets 25% of calories; enough for hormones and satiety. The rest is carbohydrate, your training fuel. Simplicity is the point: a plan you can follow beats a gram-perfect plan you cannot.