Macro Calculator
Get your personalized daily calorie + protein, carb, fat targets in seconds.
Macro Calculator
Personalized daily targets · Mifflin-St Jeor formula
Fill in the form and hit calculate to see your personalized daily targets.
Branch-Specific Nutrition
Each training style has unique fueling needs. Pick yours.
Fitness Nutrition
Energy demand: high
4-6g/kg — periodize around training days
1.8-2.2g/kg distributed every 3-4 hours
35ml/kg + 500ml per training hour
Carb + protein 90-120 min before (oats + Greek yogurt + banana)
40g whey + 60g carbs within 60 min (smoothie or rice + chicken)
High-fat meals 2h before — slows gastric emptying
Pre / Intra / Post Cheat Sheet
When you eat is as important as what you eat.
- ✓Carbs 1g/kg + protein 0.3g/kg
- ✓Banana + Greek yogurt + oats
- ✓Rice + chicken (90 min before)
- ✓Optional: 200mg caffeine 30 min pre
- ✗High-fat meals
- ✗Heavy fiber
- ✗New foods on training day
- ✓500ml water + electrolytes per hour
- ✓For >90 min: 30-60g carbs/hour (sports drink, dates)
- ✓No protein/fat needed mid-workout
- ✗Plain water if sweating heavily (hyponatremia risk)
- ✗Solid food during high-intensity
- ✓Whey 0.4g/kg + carbs 1g/kg within 30 min
- ✓Smoothie: whey + banana + oats + berries
- ✓Real meal within 2h: chicken + rice + veg
- ✓Tart cherry juice for inflammation
- ✗Skipping post-workout meal
- ✗Alcohol within 4h (kills MPS by 24%)
Sample Meal Plans
Reference templates — tweak portions to your macros.
- •3 egg whites + 1 whole egg
- •40g oats with berries
- •Black coffee
- •Greek yogurt 200g + 15g almonds
- •150g grilled chicken
- •Large salad + 1 tbsp olive oil
- •80g cooked quinoa
- •1 apple + 20g whey
- •180g salmon
- •Steamed broccoli + cauliflower
- •Half sweet potato
- •2 whole eggs + 2 whites
- •60g oats + banana + peanut butter
- •Coffee with milk
- •Apple + 30g mixed nuts
- •180g chicken thigh
- •120g rice
- •Mixed veggies + olive oil
- •Greek yogurt + honey + berries
- •200g lean beef
- •Sweet potato 150g
- •Spinach salad
- •4 whole eggs
- •80g oats + banana + 30g peanut butter
- •Whole milk 250ml
- •Mass smoothie: 60g whey + oats + banana + nut butter
- •200g chicken or beef
- •150g rice
- •Veggies + 1 tbsp olive oil
- •Bagel + honey + 30g whey
- •220g salmon
- •Large potato 250g
- •Asparagus + butter
Supplement Guide
Evidence-based picks — backed by research, not hype.
Fastest absorbing complete protein. Peak MPS within 60 min.
Most researched supplement. +5-15% strength, +1-2kg lean mass over weeks.
Boosts power output ~7%, endurance ~12%, perceived effort drops.
Most adults deficient. Linked to strength, mood, immunity, bone health.
Reduces inflammation, supports joint + cardiovascular + brain health.
Sleep quality, muscle relaxation, recovery, calm nervous system.
Buffers acid in muscles. Adds 1-2 reps in 30s-4min efforts.
Joint, tendon, ligament support. Especially valuable for mobility/flex work.
Prevents cramping, maintains hydration, supports muscle function.
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