Macro Nutrient Planner

Daily Intake

Calorie Goal

kcal

Grab this from the BMR planner or set your own goal.

Body Weight

Macro Plan

Meals Per Day

Dietary Preference

Protein Target

g per kg

We recommend 1.6 g/kg for most lifters. Increase if you’re training intensely.

Macro Distribution

Protein

30%

Carbs

40%

Fat

30%

📖 How to Use

Set your calorie goal, choose a macro plan, and fine-tune the percentages if needed. We recommend importing your BMR results so both tools stay in sync. Adjust meals to see per-meal targets, and tweak the protein factor to match your training intensity.

🧮 Formula

Protein kcal = Protein g × 4
Carb kcal = Carbs g × 4
Fat kcal = Fat g × 9

Macro grams = (Goal Calories × Macro %) / Calorie Factor

💡 Tips

Keep protein at ≥1.2 g/kg when cutting weight to maintain lean mass.
Adjust carbs around training windows for better energy and recovery.
Use high-fiber carbs and healthy fats to stay satiated and support hormones.
Review macros weekly and update based on progress photos, strength, and energy.

🔗 References

International Society of Sports Nutrition position stand on protein and exercise (2017).
Institute of Medicine: Dietary Reference Intakes for Macronutrients.
Academy of Nutrition and Dietetics guidelines for carbohydrate and fat intake.