Free Coaching Lab
Macro Calculator
Build starting calories, macros, and meal targets.
Live target console
MaintenanceModerate training day4 mealsSource timedTune macros later
Moderate training day at 180 lb. Protein is set first, carbs follow the day, and fats fill the remaining calories. Bias carbs higher and fats lower around the workout window.
Daily macro split
2500cal
29%
43%
29%
Daily target
2500
calories
Macro mix
0 lb/wk
Protein
180g
Carbs
270g
Fats
80g
Guided setup
1. Phase and intensity
Pick the diet phase, body weight, training intensity, pace, and timeline. This sets the calorie target and starting macro baseline.
Step 1 of 5
1. Phase and intensity
Pick the diet phase, body weight, training intensity, pace, and timeline. This sets the calorie target and starting macro baseline.
Training intensity guide: Moderate training day. Usually 1-2 hours with meaningful workload and moderate recovery demand.