Tool 03 — Nutrition
Macro Calculator
Calories decide whether you gain or lose. Macros decide what you gain or lose. Enter your stats, pick a goal and a diet style, and get your daily protein, carb, and fat targets — no email wall, no account.
Your Numbers
Even mix of carbs and fats. Sustainable for most people and most goals.
The Basics
What Are Macros?
Macronutrients are the three nutrients that provide calories. Every food you eat is some combination of these three:
Protein — 4 kcal/g
Builds and repairs muscle, keeps you full, and has the highest thermic cost to digest. Meat, fish, eggs, dairy, legumes.
Carbs — 4 kcal/g
Your body's preferred fuel for hard training. Rice, potatoes, fruit, oats, bread. Scales with training volume.
Fat — 9 kcal/g
Essential for hormones and nutrient absorption. Oils, nuts, avocado, fatty fish, egg yolks. Never drop below ~20% of calories.
The Order of Operations
- 1.Calories first — energy balance decides weight gain or loss.
- 2.Protein second — set by body weight and goal; it decides what that weight is made of.
- 3.Fat third — enough for hormones (roughly 20–35% of calories).
- 4.Carbs last — they flex up or down with whatever calories remain.
FAQ
Macro Questions, Answered
Do I need to hit my macros exactly every day?
No. Think of them as weekly averages. Being within ±10 g of each target on most days produces essentially the same results as perfect tracking. Consistency over weeks matters far more than daily precision.
Which macro matters most?
Calories first, then protein. Energy balance determines whether you gain or lose weight; protein determines whether that weight is muscle or fat. Carbs and fats are flexible — adjust them to your preference and training demands once calories and protein are set.
Should I eat back the calories I burn during exercise?
If you calculated your calories using an activity multiplier (as this calculator does), your training is already accounted for — don't eat those calories back. Only add calories for exercise if you used a sedentary baseline.
Is keto better for fat loss?
Not inherently. Controlled studies show fat loss is nearly identical between low-carb and low-fat diets when calories and protein are matched. Keto works for some people because it simplifies food choices and controls appetite — but it's an adherence tool, not a metabolic advantage.
How do I track macros without going crazy?
Weigh and log your food with a tracking app for 2–4 weeks to calibrate your eye. After that, most people can estimate portions accurately enough to hit their targets without logging every meal. Protein is the one worth keeping an eye on long-term.
Do macros change on training vs rest days?
They can, but they don't have to. Some people cycle carbs — more on training days, fewer on rest days — while keeping protein and weekly calories constant. It offers a small theoretical benefit for advanced trainees; for most people, the same targets every day is simpler and works just as well.