Macro Calculator
Simple coach-friendly calculator for calories, protein, carbs, fats, and 4-meal splits across three training timing scenarios.
Calories
0
kcal/day
Protein
0
grams
Carbs
0
grams
Fats
0
grams
4-Meal Split Scenarios
Training day scenarios shown below. Protein stays fairly even, carbs are pushed closer to training, and fats are reduced around the workout window.
First Thing AM
Carbs are front-loaded into Meal 1 and Meal 2. Meal 1 acts as the main post-workout push.
| Meal | Protein | Carbs | Fats | Calories |
|---|---|---|---|---|
| Total |
After One Meal
Meal 1 supports training. Meal 2 gets the biggest post-workout carb push, then intake tapers later.
| Meal | Protein | Carbs | Fats | Calories |
|---|---|---|---|---|
| Total |
After Two Meals
Carbs are pushed later in the day. Meal 3 acts as the biggest post-workout meal, with Meal 4 supporting recovery.
| Meal | Protein | Carbs | Fats | Calories |
|---|---|---|---|---|
| Total |
Rest Day Split
Rest day selected, so meals are split more evenly across the day.
| Meal | Protein | Carbs | Fats | Calories |
|---|---|---|---|---|
| Total |
The three training scenarios are hidden on rest days since workout timing does not apply.
Macro logic: Mifflin-St Jeor BMR + step-based activity multiplier + training frequency bump + goal adjustment + day-type carb/fat shift.