Calculate your macros (protein, carbs, fats)
Macronutrients are the protein-carbs-fats trio. Their distribution changes everything: athletic performance, body composition, and daily energy. Here is your personalized breakdown.
Recipes that fit your macros
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Why count your macros?
Counting calories is good. Tracking your macros is better. 2,000 kcal of pizza and 2,000 kcal of chicken-rice-veggies do not have the same effect on your body at all.
Protein builds and repairs your muscles (and keeps you full longer). Carbs are your main fuel, especially for sports. Fats regulate your hormones and help absorb fat-soluble vitamins.
Without the right breakdown, you can eat the right number of calories and still plateau.
How do we calculate the breakdown?
We start with your target calories (based on your TDEE and goal), then we distribute:
— Protein: 1.2 to 2.2 g per kg of reference weight depending on the goal. We calculate protein first because it's the most important macro for body composition.
— Fats: about 25-30% of total calories. A vital minimum for your hormones.
— Carbs: the rest of the calories. This is the adjustment variable.
Example: for 2,500 kcal for muscle gain → ~180g protein, ~80g fats, ~280g carbs.
Adapting your macros to your goal
Cutting (fat loss): increase protein (2g/kg), lower carbs. Protein protects your muscle mass during a deficit.
Maintenance: classic 30/40/30 (prot/carbs/fats) breakdown which works for most active people.
Bulking: increase carbs (fuel for workouts) and keep protein around 1.6g/kg. The calorie surplus primarily comes from carbs.