Get your daily calories split into protein, carbs and fat — dialled to your goal, whether that's losing fat, building muscle or maintaining.
Calories decide whether you gain or lose weight, but macros decide what that weight is. Enough protein protects and builds muscle; the right carbs fuel your training; fat keeps your hormones healthy.
We calculate your calories from your TDEE and goal, set protein from your bodyweight (1.6–2.2 g/kg, backed by Helms and Morton's research), set fat at around 0.9 g/kg, and fill the rest with carbs.
Spread protein across 3–5 meals, time most of your carbs around training, and stay flexible with food choices. Consistency over a week matters far more than perfection at any single meal.
Research points to 1.6–2.2 g of protein per kilogram of bodyweight per day for trained lifters. More than that doesn't build extra muscle.
Aim to land within about 10% of each target. Protein is the most important to hit; carbs and fat have more flexibility.
It depends on your goal and preference. Carbs fuel hard training, so most lifters do best keeping them moderate-to-high and cycling them around their toughest sessions.