Personalized Macro Targets size protein, carbohydrate, and fat around your goal, body size, training load, and schedule. The point is not to chase a textbook split. It is to set a structure you can actually hold long enough for progress data to mean something.
01Calculation
| Step | Rule |
|---|
| Protein | 1.6–2.2 g/kg body mass |
| Fat | 0.6–1.0 g/kg |
| Carbs | Fill remaining calories after protein and fat |
| Distribution | Spread protein over 3–5 meals; move carbs toward training |
02Signal set for valid updates
| Signal | Use condition | Why required |
|---|
| Adherence trend | at least two weeks of consistent logging | avoids one-week noise |
| Weight trend | stable windows without hydration shocks | protects overreaction |
| Sleep score | at least several low-friction days | supports meaningful output interpretation |
| Activity signal | repeated session load pattern | aligns metabolism with demand |
03Recalculation rules
| Window | Rule |
|---|
| 2 to 4 weeks | review before any major shift |
| 6 to 8 weeks | hold unless three signals align |
| adaptation windows | move one macro block at a time |
04Typical adjustment bands
| Macro class | Common change size | Use that change only when |
|---|
| Protein | 10 to 20 g/day | recovery, fullness, or lean-mass protection is clearly weak |
| Carbs | 15 to 40 g/day | training demand, output, or adherence pattern supports it |
| Fat | 5 to 10 g/day | appetite, meal structure, or calorie balance needs correction |
Small moves are better than full rewrites. If more than one macro needs to move, change the one with the clearest job first and let the next review window test whether that solved the problem.
05Confidence threshold
| Confidence state | Action |
|---|
| Strong | one controlled update and monitor |
| Moderate | hold for one more cycle before change |
| Weak | freeze targets and improve tracking context first |
Fuel updates targets using your macro budget and current calorie targets, with adjustment logic similar to adaptive calorie goals.
