Athlete Macro Calculator | Advanced Sports Nutrition Planner

Athlete Profile, Training Load & Advanced Options

Units

Gender*

Age*

Weight (kg)*

Height (cm)*

Body Fat % (optional)

Metabolic Method

Base Activity Level*

Training days/week

Minutes / training day

Goal*

Macro Profile*

Meals per day

Used to show per-meal macro splits.

Carb Cycling

Enable lighter rest-day calories and carbs.

Hydration & Fiber Hints

Show suggested hydration and fiber ranges.

Engine supports auto or custom metabolic methods, carb cycling, sport-specific macros, and per-meal distributions for applied high-performance planning.

Results Summary per day

Enter athlete details and click "Calculate Athlete Macros" to view results.

BMR / RMR (kcal)	-
Base TDEE (kcal)	-
Training Load Factor	-
Target Calories (kcal)	-
Protein	-
Fat	-
Carbohydrates	-
Per-Meal Macros (training)	-
Rest Day (if cycling)	-
Guidance	-

CSV and PDF exports include calories, macros, per-meal splits, and cycling overview.

Example Athlete Macro Plan

Example: 80 kg male soccer midfielder, 180 cm, 24 years, 6×90-min sessions, lean bulk, carb cycling enabled.

Metric	Value
BMR	~1,840 kcal
Adjusted TDEE	~3,100 kcal
Target Calories (Training Day)	~3,410 kcal
Training Protein	176 g
Training Fat	82 g
Training Carbs	492 g
Rest Day Calories (−10%)	~3,070 kcal
Rest Day Carbs (protein/fat held)	~409 g
Per-Meal (4 meals, training)	44 g P, 21 g F, 123 g C

Formula Used

1. Basal / Resting Metabolic Rate

Auto Mode:

If body fat is provided, Katch-McArdle is preferred:
LBM = weight(kg) × (1 − bodyFat%).
BMR = 370 + 21.6 × LBM.

Otherwise, Mifflin-St Jeor:

Male: BMR = 10w + 6.25h − 5a + 5.
Female: BMR = 10w + 6.25h − 5a − 161.

Metabolic Method options:

Auto: choose Katch when valid; fallback to Mifflin.
Mifflin only: lock for conservative planning.
Katch only: for DEXA / skinfold data.
Custom RMR: direct lab or wearable measurement.

2. TDEE, Training Load & Carb Cycling

Base TDEE = BMR × activity factor (1.2–1.9).

Training Load Factor adds up to ~15% according to training days × minutes.

Adjusted TDEE = BMR × activity factor × trainingFactor.

Carb cycling (optional):

Training day: uses full target calories.
Rest day: default −10% calories by reducing carbohydrate intake.

3. Macros, Per-Meal Splits & Guidance

Target Calories = Adjusted TDEE × (1 + goal%), unless custom calories provided.

Sport profiles set protein per kg and baseline fat %, remaining calories allocated to carbohydrates to support performance.

Custom mode: direct macro percentages (must sum 100%).

Per-meal macros = daily macros ÷ meals per day.

Calories/gram: Protein 4, Carbs 4, Fat 9.

How to Use This Calculator

Select units, gender, and enter age, weight, and height accurately.
Provide body fat percentage when available for lean-mass-based calculations.
Choose metabolic method: automatic, fixed equation, or custom measured RMR.
Set base activity, training days per week, and average session duration.
Select performance goal or custom calories for your competitive season.
Pick macro profile or define custom macro percentages totaling one hundred.
Optionally enable carb cycling and choose meals per day for splits.
Click “Calculate Athlete Macros” to generate detailed outputs.
Download CSV or PDF to share with athletes, coaches, or nutrition staff.

Key Insights from This Athlete Macro Planner

Athlete Type and Suggested Macro Focus

Athlete Type	Protein Emphasis	Carbohydrate Emphasis	Fat Range
Strength / Power	2.0–2.4 g/kg	Moderate for sessions	20–30% calories
Endurance / Field	1.6–2.0 g/kg	High for glycogen	18–25% calories
Mixed / Team Sports	1.8–2.2 g/kg	High around matches	20–27% calories
Weight-Class / Aesthetic	2.2–2.6 g/kg	Controlled, periodized	20–25% calories

Goal-Based Calorie Adjustment Reference

Goal	Adjustment vs Adjusted TDEE	Use Case
Performance Maintain	0%	In-season stability, maintain weight, peak output.
Lean Cut	−10% to −15%	Slow fat loss, preserve strength, preserve performance.
Aggressive Cut	−20% to −25%	Short phases, supervision recommended.
Lean Bulk	+8% to +12%	Muscle gain with controlled fat.
Aggressive Bulk	+15% to +20%	Off-season focused mass gain.

Sample Per-Meal Splits (Training Day)

Total Macros	Meals/Day	Approximate Per-Meal Split
180 g P / 400 g C / 80 g F	4	45 g P / 100 g C / 20 g F
160 g P / 500 g C / 70 g F	5	32 g P / 100 g C / 14 g F
150 g P / 300 g C / 70 g F	3	50 g P / 100 g C / 23 g F

Hydration, Fiber and Recovery Snapshot

Baseline hydration: ~30–45 ml per kg body weight daily.
Heavy training: add 400–800 ml per hour intense work.
Fiber: usually 25–40 g daily from varied whole foods.
Include sodium, potassium, magnesium for hot environments.

Frequently Asked Questions

1. Who should use this athlete macro calculator?

Competitive athletes, strength athletes, field sport players, and serious trainees needing structured macros aligned with training load, body composition, and specific performance goals across in-season, off-season, and peaking phases.

2. How accurate are the calorie and macro estimates?

The tool uses widely accepted equations plus training load adjustments. It provides a strong starting framework, but athletes should track bodyweight, performance, recovery, and adjust intake based on real-world responses.

3. Why include different metabolic methods and custom RMR?

Different athletes have lab-tested or device-measured resting rates. Allowing automatic, equation-based, and custom inputs helps align calculations with individual physiology and monitoring tools used in performance programs.

4. How is carb cycling applied in these calculations?

When enabled, training days use full target calories. Rest days apply a modest reduction, mainly from carbohydrates, while protein and fat are typically held to support recovery and satiety.

5. Can this calculator support weight-class athletes safely?

Yes, higher protein and controlled surpluses or deficits help protect lean mass. However, rapid cuts should be supervised by qualified professionals, especially before competitions governed by strict weight requirements.

6. How should coaches use the CSV and PDF exports?

Coaches can store athlete profiles, compare phases, and attach exports to training blocks or check-ins, ensuring nutrition targets stay aligned with evolving workloads, injury status, and tactical demands.

7. How often should athletes recalculate their macros?

Recalculate after bodyweight shifts, schedule changes, new phases, or noticeable performance and recovery changes. Many programs update every four to eight weeks, or around major training block transitions.