Find the perfect balance of proteins, carbs, and fats based on your calorie target and goals.
Maintain: 30% protein, 40% carbs, 30% fat
Lean Bulk: 30% protein, 50% carbs, 20% fat
Cut: 40% protein, 35% carbs, 25% fat
Calories from macros: Protein 4kcal/g, Carbs 4kcal/g, Fat 9kcal/g
Enter your details to see calorie recommendations based on your activity level.
| Activity Level | Description | Multiplier (×BMR) |
|---|---|---|
| Sedentary | Office job, little exercise | 1.2 |
| Light | Light exercise 1-3x/week | 1.375 |
| Moderate | Moderate exercise 3-5x/week | 1.55 |
| Active | Hard exercise 6-7x/week | 1.725 |
| Very Active | Athlete or physical job | 1.9 |