Calories & Macros
The fundamentals of nutrition for body composition. Whether you want to lose fat, build muscle, or maintain your weight, it starts with understanding energy balance and macronutrients.
Key Concepts
TDEE
Total Daily Energy Expenditure
Your total calories burned daily. Calculated from BMR (Mifflin-St Jeor) × activity multiplier. This is your maintenance level.
Energy Balance
The fundamental law
Surplus (+10%) for muscle gain, deficit (-20%) for fat loss. Recomposition works at maintenance for beginners or those returning to training.
Protein
1.6-2.5g per kg
The most critical macro. Higher during cutting (2.4g/kg) to preserve muscle. Aim for 2.0g/kg when bulking. Has the highest thermic effect.
Fat
20-30% of calories
Essential for hormonal function (testosterone, estrogen) and vitamin absorption (A, D, E, K). Don't go below 15% even when cutting.
Carbohydrates
Remaining calories
Primary fuel for high-intensity training. Set after protein and fat. More carbs = better training performance and glycogen replenishment.
Fiber & Hydration
14g/1000kcal • 35ml/kg
Fiber aids satiety and digestion. Water is critical for performance—even 2% dehydration impairs strength. Key micronutrients: D, Mg, Zn, B-vitamins.
Calculate Your Targets
Enter your details to get personalized macro recommendations based on your goals.
Enter your details to calculate your personalized calorie and macro targets.