Macros Made Simple 🍎

Instead of chasing diets, focus on the three macronutrients that fuel your body: protein, carbs, and fats.

Aim for 1.6–2.2 g/kg bodyweight daily for muscle growth and recovery. Prioritize lean meats, eggs, dairy, legumes, and whey/casein if convenient.

Primary training fuel. Center meals around oats, rice, potatoes, fruit, and vegetables. Use simple carbs around workouts if needed.

Support hormones and brain health. Choose olive oil, avocado, nuts, seeds, and fatty fish.

Start with 30% protein / 40% carbs / 30% fats and adjust based on appetite, recovery, and goals.

💡 Try the Macro Calculator to convert calories into grams you can track.