Macro Calculator (Athlete)
Enter your stats, goal and training hours to get daily protein, carbohydrate and fat targets that match your actual energy needs.
Daily calorie target
1,928 kcal
Protein
150 g (600 kcal)
Carbs
180 g (721 kcal)
Fat
68 g (608 kcal)
Split across 3–5 meals: ~38 g protein per meal (4 meals).
Formula
protein 1.6–2.2 g/kg · fat 0.8–1.0 g/kg · carbs = remaining caloriesHow to use the Macro Calculator (Athlete)
- 1Enter weight, body fat estimate and training hours
- 2Choose cut, maintain or bulk
- 3Get grams per day and per meal for each macro
Frequently Asked Questions
How much protein do I need to build muscle?
1.6–2.2 g per kg of bodyweight per day is the evidence-backed range; more doesn't hurt but adds little beyond ~2.2.
Do carbs matter or just calories and protein?
For strength and especially endurance training, carbs fuel performance. Hard-training athletes often do best at 4–7 g/kg/day.