Personalized Macro Targets

Personalized Macro Targets size protein, carbs, and fat for your goal and schedule.

Calculation

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

Fuel updates targets as your body weight and training change.

Macro Ratios describe how daily calories split across protein, carbs, and fat.

A Macro Budget is your daily allowance of protein, carbs, and fats that matches your calorie target.

Calorie Targets set daily energy intake to match your goal and training demands.