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 simple planning split: 30% of calories from protein, 45% from carbohydrates, and 25% from fats. Treat the output as a starting estimate, then adjust from hunger, training performance, adherence, and weekly progress.
If the math is useful but the meals are hard to execute, start with a realistic protein target, then use IZEM's AI meal planner to connect macros with preferences, schedule, food scans, workouts, and weekly reviews. If you are choosing a broader app, compare the workflow in the workout app with meal planning guide.