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 is a coaching range, not a prescription. It gives your training something to grab onto when you are in a deficit, and it feeds the work when you are in a surplus. You do not need a shake in every class period. You need a number you can hit with food you already buy.
Carbs around the work
If you lift after school, put more carbs near that session. Rice, fruit, potatoes, cereal, whatever you will actually eat. Rest-day carbs can be a little lower if you want. Do not turn it into a personality. Training still happens if the grams are close.
Fat fills the rest
After protein and carbs, fat takes the leftover calories. Peanut butter, eggs, oil on a pan. You do not need to fear it and you do not need to chug it. If the calculator looks spicy, check that you did not set calories too low for a high-school day that already includes practice.
A week-one way to use this
Run TDEE first. Then this page. Then cook from the Engine grocery list. Log the gym in the same app. If you miss a gram target, you did not fail the sport. You missed a target. Hit it tomorrow.
FAQ
Do I need to hit these grams exactly?
No. Get within 10% most days. Perfect macros do not beat consistent training.
Is this for cutting?
It can be. It can also be maintenance or a slow surplus. Pick the goal in the calculator. We do not shame either direction.
Put the protein target in the free Vitality Engine meal plan, then share the grocery list.