What are Macros?
Macronutrients (macros) are the three main providers of nutrients in your diet: protein, carbohydrates, and fats. Tracking macros instead of just calories allows you to ensure you are retaining muscle mass while losing fat, or gaining lean muscle rather than fat while bulking.
The 30/45/25 Split
This calculator uses a balanced, highly effective macro split: 30% of your calories from protein, 45% from carbohydrates, and 25% from fats. This provides enough protein for muscle recovery, sufficient carbs for training energy, and essential fats for hormone regulation.