Macronutrient Calculator
Break down your daily calories into protein, carbs, and fat based on your goal. Adjust percentages to customize your split.
Tip: edit the percentages to override the default split for your goal.
Daily macros
| Macro | Percent | Calories | Grams |
|---|---|---|---|
| Total | — | — | — |
If you’re dieting or bulking, use your TDEE calculator to choose a calorie target first.
Understanding Macronutrients for Strength Athletes
Protein, carbohydrates, and fat each serve distinct roles in supporting performance and body composition. Getting the balance right matters more than any individual "superfood" or supplement — and macro tracking gives you the numbers to make intentional adjustments rather than guessing.
Protein: set this first
Protein provides amino acids for muscle protein synthesis — the process by which your body repairs and builds muscle after training. For strength athletes, research consistently supports 0.7–1g of protein per pound of bodyweight per day (1.6–2.2g/kg). Use the higher end during a calorie deficit or in high-volume training phases. Set protein first, then distribute remaining calories between carbs and fat.
Carbohydrates: primary training fuel
Carbs are stored as glycogen in muscle and liver. Glycogen is the primary fuel for high-intensity effort — heavy compound sets, sprints, and any work above moderate intensity. Depleted glycogen means degraded performance: reduced force output, slower recovery between sets, and lower total work capacity. If you're training hard 3+ days per week, carbohydrates should make up the majority of your non-protein calories.
Fat: essential, not optional
Dietary fat is essential for hormone production (including testosterone and estrogen), absorption of fat-soluble vitamins (A, D, E, K), and cell membrane integrity. Keep fat at a minimum of 20% of total calories — cutting below this has been linked to suppressed testosterone and impaired recovery in strength athletes. Above that floor, the carb-to-fat split is largely personal preference.
Step-by-step setup
- Get your calorie target from the TDEE Calculator.
- Set protein: bodyweight in lbs × 0.8–1 = grams per day.
- Set fat: at least 20% of total calories (roughly 0.35–0.5g per lb of bodyweight).
- Fill remaining calories with carbohydrates.
- Adjust based on what the scale and training performance tell you over two weeks.
See the Macro Tracking for Strength Athletes guide for timing, food sources, and how to adjust when progress stalls. For calorie targets, see the Understanding Your TDEE guide.