Macro Calculator

Auto-derive macro targets from goal, bodyweight, and training day.

Macro Calculator

The macro calculator derives daily protein, carbs, and fats from the athlete’s goal, bodyweight, and training day vs rest day — so you don’t have to type numbers from scratch.

What It Does

When setting up or editing a nutrition plan, click Calculate macros to generate starting targets based on:

Input	Options
Goal	Cut, Maintain, Recomp, Bulk
Bodyweight	Pulled from athlete profile if set, otherwise enter manually
Day type	Training day vs rest day (separate macro splits)

Cuts pull calories below maintenance with protein held high. Bulks add a moderate surplus weighted toward carbs. Recomp keeps calories near maintenance with protein elevated. Training days get more carbs than rest days at the same daily total.

How to Use It

1. Open the athlete’s Nutrition tab and click New Plan (or edit an existing one)
2. Click Calculate macros
3. Pick the goal and confirm bodyweight
4. The calculator fills protein / carbs / fat / calories for both training and rest days
5. Adjust any field manually before saving — the calculator is a starting point, not a lock

Who It’s For

Available on all coach plans (Basic, Pro, Expert). Use it whenever you’d otherwise be typing macro numbers by hand — the calculator pairs naturally with macros-only plans and full meal-based plans alike.

Re-run the calculator whenever the athlete’s bodyweight changes meaningfully (every 4–6 weeks on a cut or bulk) to keep targets aligned with current trajectory.