Nutrition

Your Macros, Your Goals

Not a generic formula. Your calories and macro targets based on your actual body, activity level, and what you're trying to accomplish.

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Daily Calorie Target
Protein
Carbs
Fat
Macro split

What are macros?

Macros — short for macronutrients — are the three main categories of nutrients your body uses for energy: protein, carbohydrates, and fat. Every food you eat is made up of some combination of these three. Tracking macros means paying attention to how many grams of each you eat per day, not just total calories.

Why does this matter? Because 1,800 calories of mostly sugar hits your body very differently than 1,800 calories with adequate protein and healthy fats. Macros give you a more complete picture of what you're fueling your body with.

New to this? Here's the simple version

Think of protein as the building block for muscle and satiety — it keeps you full and helps your body repair. Carbs are your body's preferred energy source — especially for exercise. Fat is essential for hormones, brain function, and absorbing certain vitamins. You need all three. Anyone telling you to cut out an entire macro group is selling something.

How accurate is this calculator?
It uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating calorie needs. It's a solid starting point — adjust by 100-200 calories based on how your body actually responds over 2-3 weeks.
Do I have to track every day forever?
Not necessarily. Many people track for a few weeks to build awareness of what different foods contain, then use that knowledge intuitively. Others prefer to track long-term for specific goals. There's no one right answer.
What macro split is best for women?
It depends on your goals. Higher protein is generally beneficial for muscle retention, especially when in a calorie deficit. Lower carb can help with blood sugar stability. The "balanced" split is a good starting point for most people.