Free tools / Macros
Macro calculator
Protein first, then fat, then fill the rest with carbs. That's the whole method.
Don't have a calorie number? Get one from the calorie calculator; it'll be filled in here automatically.
| Macro | Grams / day | Calories |
|---|
Enter calories and bodyweight to see your split.
Hitting these every day is the hard part. Coaching clients get targets plus a food framework they can follow at a restaurant, a work lunch, or a Tuesday night with no groceries.
Apply for a free consultWhy this order
Protein keeps and builds muscle and keeps you full. Around 0.8 g per pound of bodyweight is plenty for most people; go higher when dieting. Fat supports hormones; stay at or above 0.3 g per pound. Carbs fuel training and get whatever calories are left. You don't need to be exact. Within 10 g of each target is a good day.