Question 1

How are macros calculated?

Accepted Answer

First, your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation. Then your Total Daily Energy Expenditure (TDEE) is estimated by multiplying BMR by an activity factor. Finally, macros are split based on your chosen ratio.

Question 2

How much protein do I need?

Accepted Answer

For muscle building or fat loss while preserving muscle, aim for 1.6-2.2g of protein per kg of body weight. The "High Protein" preset allocates 40% of calories to protein, which typically hits this range.

Question 3

What macro split should I choose?

Accepted Answer

Balanced (30/40/30) works for most people. Choose High Protein for muscle building, Low Carb if you are insulin resistant, High Carb for endurance athletes, or Keto for very low carb dieting.

Question 4

Should I eat the same macros every day?

Accepted Answer

Consistency is key for beginners. Advanced athletes may benefit from carb cycling (more carbs on training days, fewer on rest days) while keeping weekly averages the same.

Macro Calculator

Calorie Summary

Daily Macros

Per Meal (3 meals/day)

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