Macro Calculator

Fasted weight (first thing in the morning, after the toilet, before food or drink) is the most consistent measurement you can take. It removes the noise from meal timing, hydration and clothing.

Weigh yourself daily at the same time and use a 7 day rolling average — that's your real body weight, not the number on any single day.

Aim for within 5g on protein and within 100 kcal on calories. That level of precision drives 90% of the result.

Fats, carbs and fibre can flex ±10-20g day to day without changing outcomes. What matters is the weekly average and hitting protein and calorie targets consistently.

2g per kg (or ~0.9g per lb) is the sweet spot for high performers. It's high enough to protect lean mass in a calorie deficit, drive recovery from training, and keep hunger low — without being wastefully high.

Research shows returns diminish sharply beyond this point unless you're in a heavy building phase, so this target works for fat loss, maintenance, and lean gaining alike.

These numbers give you a solid maintenance baseline. For fat loss, drop calories by 300-500 kcal and pull the difference from carbs (keep protein and fats stable).

For lean gaining, add 200-300 kcal via carbs. If you're not sure which end of the range fits you, that's exactly what a 1:1 coaching call is for.

Total carbs. Net carb counting (total minus fibre) is a marketing artefact from the low-carb era — for tracking macros around performance and body composition, use the number on the label.

Fibre is tracked separately as its own target because its role (gut health, satiety, blood sugar control) is distinct from energy carbs.

Body weight ÷ 30 in litres is a solid daily floor. For a 90kg person that's 3 litres before training, coffee, or heat.

Add 500ml per training session and 500ml if it's a hot day. Under-hydration silently kills training performance and recovery long before you feel thirsty.