The Science Base / Tools / Macros

Build Your
Starting Target.

01 /Daily calorie target

Don't know it? Estimate my calorie needs →

02 /Body weight

03 /Protein — 1.6 g/kg

Range reflects the practical guideline used in the Hypertrophy Guide. Adjust to your context.

04 /Fat — 25% of calories

Adjustable default. Needs review

Starting calorie target

—kcal

Protein

—g

Fat

—g

Carbs

—g

Enter a calorie target and body weight.

How we calculate this

Energy conversion (fixed facts, not recommendations):

Protein = 4 kcal/g · Carbohydrate = 4 kcal/g · Fat = 9 kcal/g

Targets (adjustable choices): protein = body weight × your chosen g/kg; fat = your chosen share of calories ÷ 9; carbohydrates fill the remaining calories ÷ 4.

The protein range is a practical guideline. The fat share is an adjustable default awaiting reviewed methodology — it's not a recommendation for how much fat you should eat.

Next step

01 /EstimateNeed a calorie target? Estimate your TDEE→02 /TrainChoose exercises→