Optimize your nutrition with precision macronutrient targets customized to your body and fitness goals.
Macronutrients (macros) are the three primary nutrients your body needs in large amounts: protein, carbohydrates, and fats. These nutrients provide energy (calories) and are essential for various bodily functions, muscle recovery, hormone production, and overall health.
Tracking and adjusting your macro intake allows for more precise control over your nutrition than simply counting calories, helping you achieve specific fitness goals like muscle gain, fat loss, or athletic performance.
Lightly active: Exercise or light physical activity 1-3 days/week (walking, light gardening)
Essential for muscle growth and recovery, protein is made up of amino acids, the building blocks of muscle tissue and many hormones.
Top sources: Chicken, turkey, fish, lean beef, eggs, Greek yogurt, tofu, lentils, whey protein
Your body's primary and preferred energy source, carbohydrates fuel high-intensity exercise and support brain function.
Top sources: Rice, oats, potatoes, whole grains, fruits, vegetables, quinoa, beans, legumes
Essential for hormone production, cell membrane integrity, and vitamin absorption. Fats provide sustained energy and support brain function.
Top sources: Olive oil, avocados, nuts, seeds, fatty fish, egg yolks, dark chocolate, full-fat yogurt
This approach customizes your macro distribution based on your primary fitness goal: fat loss, maintenance, or muscle gain. It starts with calorie calculations and adjusts the ratio of macros accordingly.
This method factors in your current body fat percentage to determine optimal macros, setting protein based on lean body mass rather than total weight for more precision.
Source: Journal of the International Society of Sports Nutrition, 2017
Specifically designed for athletes, this method tailors macros to different types of training (endurance, strength, or mixed), with a focus on fueling performance and recovery.
Source: Journal of the International Society of Sports Nutrition, 2018
This flexible approach allows for personalized macro ratios based on preferences, dietary restrictions, or specific metabolic needs, while maintaining nutritional adequacy.
Source: Advances in Nutrition, 2021
Strategic timing of macronutrient intake can enhance performance, recovery, and body composition results beyond simply hitting your daily totals.
Consume protein (20-40g) and carbs (30-60g) 1-3 hours before training to maximize performance and prevent muscle breakdown.
Consume protein (20-40g) within 2 hours post-workout, with carbs (0.5-1.0g/kg) to enhance recovery and glycogen replenishment.
Slow-digesting protein (casein) before bed can enhance overnight muscle protein synthesis and recovery during sleep.
Strategic manipulation of macronutrient intake across days or weeks can help break plateaus, manage metabolic adaptation, and optimize body composition.
Alternating between high-carb days (training days) and low-carb days (rest days) can enhance fat loss while preserving performance.
Strategic high-carb days during caloric restriction can replenish glycogen, boost leptin, and prevent metabolic slowdown.
Alternating between maintenance and deficit days can improve adherence and potentially reduce metabolic adaptation during fat loss phases.
May need to increase protein intake by 10-15% due to lower digestibility of plant proteins.
Focus on complete protein combinations and consider supplements like creatine and B12.
Higher protein needs (1.8-2.2 g/kg) to combat age-related muscle loss and reduced anabolic response.
Distribution of protein across meals is especially important (25-40g per meal).
Consider increasing protein slightly in feeding windows to reach daily needs despite restricted eating periods.
Prioritize nutrient density during feeding windows to ensure micronutrient adequacy.