Macro Calculator

Your macro targets only work if they survive contact with real meals. Start by building each plate around protein: a palm-sized portion of chicken, fish, tofu, eggs, Greek yogurt or lean beef at every meal usually gets you 80% of the way to your daily protein number without any maths. Then add carbs in proportion to your training — more on days you lift or run, fewer on quiet days — and let fats come mostly from whole sources like olive oil, nuts, seeds and oily fish.

Weigh food for the first two weeks. Not forever, just long enough to learn what 150 g of cooked rice or 30 g of peanut butter actually looks like. Most people who stall on a macro plan are not eating the wrong foods; they are eating more of the right ones than they think, usually via cooking oils, sauces, coffee drinks and handfuls of snacks that never get logged.

Aim for consistency rather than perfection. Landing within roughly 10 g of protein and 100 calories of your target on most days produces the same results as hitting the numbers exactly, with far less stress. Review the trend weekly and adjust carbs first, fat second and protein last.