Glossary
Macro Budget
Updated February 28, 2026
A macro budget is a weekly spending plan for protein, carbohydrate, and fat around your calorie and training objective.
Rolling weekly workflow
| Day block | Action | Rule |
|---|---|---|
| Monday to Saturday | Log each meal against protein, carbohydrate, and fat targets | keep totals visible by macro and trend daily |
| Sunday review | Reconcile overs and unders by macro and day type | no single-day rescue, correct with next two days |
| Weekly reset | Set next week’s starting budget from trend mean | adjust only when trend variance is repeated |
Rounding and adjustment rules
| Step | Rule |
|---|---|
| Protein | Round to nearest 5 g for practical planning |
| Carbohydrates | Keep 10 g or smaller shifts for most trainees |
| Fat | Keep shifts in 2 to 3 g blocks to avoid appetite swings |
| Total calories | Resolve calorie mismatch after macro shifts, not before |
Scenario examples
| Scenario | Starting targets | Rebalance move |
|---|---|---|
| Fat-loss | Slight weekly protein shortfall with fat overshoot | add protein portions first, trim added oils before carbs |
| Recomposition | protein on target, carbohydrate variable by lifting day | keep protein fixed, shift carbs toward high-output sessions |
| Recovery-focused | fatigue and sleep debt with low appetite | protect protein and carbs around hard sessions, lower fat tolerance temporarily |
Practical tie-in
Use macro tracking, calorie targets, and macro ratios as your base layer before changing meal structure.