Find out what your training actually costs.

Your resting metabolic rate comes from the Mifflin-St Jeor equation, multiplied by an activity factor for your training load, then adjusted for your goal. Protein is set per kilogram of bodyweight, fat at roughly a quarter of calories, and carbohydrate fills the rest.

Because carbohydrate is the fuel a hard session actually runs on. Most people training three or more days a week are under here, not over, and it shows up as energy falling off in the third or fourth week.

No. Treat protein as the target you chase, calories as a weekly average, and the rest as guardrails. Consistency across a week matters far more than precision on a Tuesday.

It's a starting point, not a prescription. In coaching I create meal and snack suggestions from food you already eat and explain why and how macros are essential to your performance, then adjust against how you actually train and recover.