Enter your stats and goal to get a precise daily macro target — protein, carbs, and fat in grams — plus a 5-meal daily template showing exactly how to hit them.
The most important macro for body composition. Protein builds and repairs muscle, keeps you fuller for longer, and has the highest thermic effect — meaning your body burns more calories digesting it. If you only hit one macro target, make it protein. Aim for 0.7–1g per pound of bodyweight minimum.
Your body and brain's preferred fuel source. Carbs power your workouts, support muscle glycogen, and influence mood and energy through serotonin pathways. The amount varies significantly by goal — fat loss phases cut carbs, bulking phases raise them. Quality matters: whole grains, oats, rice, and fruit over refined sugar.
Essential for hormone production (including testosterone and estrogen), fat-soluble vitamin absorption (A, D, E, K), brain health, and joint lubrication. Fat should never go below 20% of calories. Prioritise unsaturated fats from olive oil, avocado, nuts, and oily fish over saturated fats from processed foods.