Fuel
Macro Calculator
Turn a calorie target into protein, carbs, and fat for muscle gain, fat loss, or maintenance.
Hunter: Hit protein first. Carbs around training. Fat fills the rest. That is the whole speech.
Protein is the non-negotiable
We set protein near 1.8-2.0 grams per kilogram. That protects muscle when you are in a deficit and feeds it when you are in a surplus.
Save it to Engine
Create a free account and the meal planner will build a week of food around a target like this, then share a grocery list.
FAQ
Do I need to hit these grams exactly?
No. Get within 10% most days. Perfect macros do not beat consistent training.