Calculate your macros
BMR
1740
Estimated resting energy
TDEE
2430
Adjusted for activity
Goal
2050
Daily calories target
Understanding Macronutrients
Macronutrients are the nutrients you consume in the largest amounts. They supply energy, support recovery, and help shape how your body performs throughout the day.
A balanced plan usually starts with calories, then assigns a purposeful split of protein, carbohydrates, and fats based on your body composition, training volume, and goal.
Protein
Protein supports muscle repair, satiety, and body composition goals. Higher-protein macro splits are often useful during fat loss or when preserving lean mass.
Carbohydrates
Carbohydrates are the body’s primary fuel source for high-intensity training and daily activity. Adjusting carb intake can influence performance, recovery, and hunger levels.
Fats
Dietary fats are essential for hormones, nutrient absorption, and long-term energy balance. Even when carbs are higher, a healthy fat floor remains important.
Macro cheat sheet
The image area uses a real MyFitnessPal-hosted macro cheat sheet. If remote image optimization changes in your deployment, this component is already set to load it safely with `unoptimized`.