Macros are your daily protein, carbs, and fats. Use this quick guide to set targets that match your goal—then keep meals simple.
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Step 1 — Get your calories
Use the Calorie Calculator to find your daily calories for maintain, lose, or gain.
Step 2. Choose your approach
Use macro percentages you already follow, or choose a protein target in grams and a fat percentage. In protein target mode, the calculator assigns the remaining calories to carbohydrate and shows an equal split across your meals.
Macro and Protein Planner
Convert your calorie target into daily grams and an equal meal split. Choose percentage mode or set protein in grams first.
Protein and carbohydrate use 4 kcal per gram; fat uses 9. Results are rounded for display. Meal amounts are an equal distribution example, not a limit on what your body can use at one meal.
Step 3. Build simple meals
- Protein anchor each meal (25–45 g): chicken, turkey, lean beef, fish, eggs/egg whites, Greek yogurt, cottage cheese, tofu/tempeh.
- Add a carb base: rice, potatoes, oats, whole-grain wraps, fruit.
- Finish with a fat source: olive oil, avocado, nuts, cheese.
- Include produce (fiber & micronutrients) most meals.
Sample meal ideas, portions determine calories
- Breakfast: Greek yogurt bowl + berries + honey + granola
- Lunch: Chicken, rice & veg bowl + olive oil
- Snack: Cottage cheese + pineapple + almonds
- Dinner: Salmon, potatoes & asparagus
Adjust like a coach
- Weigh-in trend: Use a 7-day average. If loss/gain stalls for 2–3 weeks, nudge calories by 100–150 kcal.
- Protein stays steady; adjust carbs/fats first.
- Hunger high? Add volume foods: potatoes, veggies, fruit, oats, beans.
FAQ
Do I have to be perfect? No. Hit protein within ±10 g and calories within ±100–150 most days.
Training days vs. rest days? Keep protein the same; you can shift 50–150 kcal between carbs and fats based on appetite and training.
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