Calculate your daily protein, carbohydrate, and fat targets based on your goal. Enter your details and select your training goal to get your personalised macro split.
Daily calories
—
—
Protein
—
—
Carbs
—
—
Fats
—
Macro splits by goal
Fat loss
40% protein · 35% carbs · 25% fat
Higher protein preserves muscle in a deficit.
Maintenance
30% protein · 40% carbs · 30% fat
Balanced split for performance and health.
Lean bulk
30% protein · 45% carbs · 25% fat
More carbs to fuel training and recovery.
Aggressive bulk
25% protein · 50% carbs · 25% fat
Maximise calorie surplus for muscle gain.
Note: These are starting points. Adjust based on how your body responds over 2-4 weeks.