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 hit your macros
FoodCraft adapts every recipe to fit your ideal distribution. No more calculating to the gram.
Adapt my recipesWhy count your macros?
Counting calories is good. Distributing your macros is better. 2,000 kcal of pizza and 2,000 kcal of chicken-rice-veggies don't have the same effect on your body at all.
Protein builds and repairs your muscles (and keeps you full for a long time). Carbs are your main fuel, especially for sports. Fats regulate your hormones and absorb fat-soluble vitamins.
Without the right distribution, you can eat the right number of calories and still plateau.
How do we calculate the distribution?
We start with your target calories (based on your TDEE and goal), then we distribute them:
— 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 remaining calories. This is the adjustment variable.
Example: for 2,500 kcal for muscle gain → ~180g protein, ~80g fats, ~280g carbs.
Adapting macros to your goal
Cutting (fat loss): increase protein (2g/kg), decrease carbs. Protein protects your muscle mass during a deficit.
Maintenance: a classic 30/40/30 (prot/carb/fat) split works for most active people.
Bulking (muscle gain): increase carbs (fuel for workouts) and keep protein around 1.6g/kg. The calorie surplus mainly comes from carbs.