Your Details
Your Daily Macros
Enter your calories and goal to see your macros
How are macros calculated?
Macros are distributed as a percentage of your total daily calories. Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. We use goal-specific ratios backed by sports nutrition research to set your targets.
For fat loss, a higher protein percentage (35%) helps preserve muscle mass. For muscle gain, carbohydrates are slightly higher to fuel workouts and recovery.
FAQ
Frequently asked questions
Macros (macronutrients) are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Each gram of protein and carbs provides 4 calories; each gram of fat provides 9 calories.
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