Advanced macro engine built for athletes pursuing lean muscle and definition together. Use precise calories, adaptive goals, and smart distributions for sustainable progress daily. Instantly view grams, percentages, per-meal targets, and training-day shifts for precision. Export plans, track adherence, refine phases, repeat for results.
Enter your details and choose a goal to see precise daily calories and macro targets designed for muscle gain, fat loss, or recomposition.
Sample for a 80 kg male, 180 cm, 26 years, moderate activity, lean bulk.
| Goal | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Lean Muscle Gain | 2800 | 160 | 78 | 338 |
| Moderate Fat Loss | 2200 | 176 | 61 | 231 |
| Recomposition | 2500 | 160 | 70 | 285 |
Dialing in protein, fats, and carbohydrates ensures your calorie target supports training intensity, recovery quality, hormone balance, and sustainable fat loss without sacrificing lean mass or long-term performance.
Lean muscle gain applies a modest surplus with higher protein and supportive carbs. Fat loss prioritizes elevated protein, smart fats, and moderated carbohydrates. Recomposition keeps calories near maintenance while distributing macros to maintain strength.
Reassess every 2–4 weeks. If scale trends stall, strength declines, fatigue rises, or adherence is high without progress, shift intake by 5–10% or rebalance macros.
Spread protein across meals, center more carbs around training, keep fats stable, and land fiber inside your suggested band. Use CSV and PDF exports to compare phases clearly and refine strategies.
Recalculate every 2–4 weeks or after bodyweight changes, training volume shifts, or plateaus. Keep other factors consistent for at least 10–14 days before deciding your targets need adjustment.
Both matter, but adequate protein is non-negotiable. Most lifters benefit from 1.6–2.4 g/kg daily, then use remaining calories for carbs and fats to support training performance, recovery, hormones, and adherence.
Yes. Total daily macros matter more than timing. Use the per-meal breakdown as guidance, then compress meals into your eating window while keeping protein and calories aligned with your chosen goal.
Confirm consistency: weigh daily, average weekly, log intake accurately, and follow your plan 10–14 days. If progress stalls, adjust calories by about 5–10% while keeping protein intake stable.
For most healthy adults, these evidence-based ranges are appropriate. Avoid extreme deficits or surpluses, respect protein and fiber guidelines, stay hydrated, and consult a professional if you have medical concerns.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.