Personalized Macro Targets

Updated February 28, 2026

Personalized macro targets size protein, carbs, and fat for your goal, body size, training, and schedule. Start with Understanding Macros if you need a refresher.

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

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

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

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.