Macros guides
Macros — Protein, Carbs & Fat
How should your calories split between protein, carbs and fat? These guides explain macro splits for cutting, bulking and maintenance, how to convert grams to calories, and what the evidence actually supports — ranges, not magic ratios.
Macros for Bulking — Men Age 18-24 (Balanced)
Macros for Bulking — Men Age 18-24 (Balanced): 3209 kcal a day — 160 g protein, 388 g carbs, 113 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 18-24 (High-Protein)
Macros for Bulking — Men Age 18-24 (High-Protein): 3209 kcal a day — 176 g protein, 372 g carbs, 113 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 18-24 (Low-Carb)
Macros for bulking — men age 18–24 (low-carb): 3209 kcal with 160 g protein, 160 g carbs, 214 g fat. Full Atwater maths shown.
Macros for Bulking — Men Age 25-29 (Balanced)
Macros for Bulking — Men Age 25-29 (Balanced): 3194 kcal a day — 164 g protein, 378 g carbs, 114 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 25-29 (High-Protein)
Macros for Bulking — Men Age 25-29 (High-Protein): 3194 kcal a day — 180 g protein, 371 g carbs, 110 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 25-29 (Low-Carb)
Macros for Bulking — Men Age 25-29 (Low-Carb): 3194 kcal a day — 164 g protein, 162 g carbs, 210 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 30-34 (Balanced)
Macros for Bulking — Men Age 30-34 (Balanced): 3186 kcal a day — 168 g protein, 381 g carbs, 110 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 30-34 (High-Protein)
Macros for Bulking — Men Age 30-34 (High-Protein): 3186 kcal a day — 185 g protein, 364 g carbs, 110 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 30-34 (Low-Carb)
Macros for Bulking — Men Age 30-34 (Low-Carb): 3186 kcal a day — 168 g protein, 156 g carbs, 210 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 35-39 (Balanced)
Macros for Bulking — Men Age 35-39 (Balanced): 3163 kcal a day — 170 g protein, 371 g carbs, 111 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 35-39 (High-Protein)
Macros for Bulking — Men Age 35-39 (High-Protein): 3163 kcal a day — 187 g protein, 363 g carbs, 107 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 35-39 (Low-Carb)
Macros for bulking — men age 35–39 (low-carb): 3163 kcal with 170 g protein, 158 g carbs, 206 g fat. Full Atwater maths shown.
Macros for Bulking — Men Age 40-44 (Balanced)
Macros for Bulking — Men Age 40-44 (Balanced): 3140 kcal a day — 172 g protein, 370 g carbs, 108 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 40-44 (High-Protein)
Macros for Bulking — Men Age 40-44 (High-Protein): 3140 kcal a day — 189 g protein, 362 g carbs, 104 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 40-44 (Low-Carb)
Macros for Bulking — Men Age 40-44 (Low-Carb): 3140 kcal a day — 172 g protein, 154 g carbs, 204 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 45-49 (Balanced)
Macros for Bulking — Men Age 45-49 (Balanced): 3116 kcal a day — 174 g protein, 362 g carbs, 108 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Men Age 45-49 (High-Protein)
Macros for bulking — men age 45-49 (high-protein): 3,116 kcal a day, split into 191 g protein, 294 g carbs and 131 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 45-49 (Low-Carb)
Macros for bulking — men age 45-49 (low-carb): 3,116 kcal a day, split into 174 g protein, 156 g carbs and 200 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 50-54 (Balanced)
Macros for bulking — men age 50-54 (balanced): 3,093 kcal a day, split into 176 g protein, 358 g carbs and 106 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 50-54 (High-Protein)
Macros for bulking — men age 50-54 (high-protein): 3,093 kcal a day, split into 194 g protein, 290 g carbs and 129 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 50-54 (Low-Carb)
Macros for bulking — men age 50–54 (low-carb): 3078 kcal with 174 g protein, 154 g carbs, 196 g fat. Full Atwater maths shown.
Macros for Bulking — Men Age 55-59 (Balanced)
Macros for bulking — men age 55-59 (balanced): 3,054 kcal a day, split into 176 g protein, 353 g carbs and 104 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 55-59 (High-Protein)
Macros for bulking — men age 55-59 (high-protein): 3,054 kcal a day, split into 194 g protein, 285 g carbs and 127 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 55-59 (Low-Carb)
Macros for bulking — men age 55-59 (low-carb): 3,054 kcal a day, split into 176 g protein, 153 g carbs and 193 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 60-64 (Balanced)
Macros for bulking — men age 60-64 (balanced): 3,000 kcal a day, split into 174 g protein, 346 g carbs and 102 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 60-64 (High-Protein)
Macros for bulking — men age 60-64 (high-protein): 3,000 kcal a day, split into 191 g protein, 280 g carbs and 124 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 60-64 (Low-Carb)
Macros for bulking — men age 60-64 (low-carb): 3,000 kcal a day, split into 174 g protein, 150 g carbs and 189 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 65+ (Balanced)
Macros for bulking — men age 65+ (balanced): 2,923 kcal a day, split into 170 g protein, 337 g carbs and 100 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 65+ (High-Protein)
Macros for bulking — men age 65+ (high-protein): 2,923 kcal a day, split into 187 g protein, 272 g carbs and 121 g fat. Worked from Mifflin-St Jeor (1990).
Macros for Bulking — Men Age 65+ (Low-Carb)
Macros for bulking — men age 65+ (low-carb): 2884 kcal with 164 g protein, 144 g carbs, 183 g fat. Full Atwater maths shown.
Macros for Bulking — Women Age 18-24 (Balanced)
Macros for Bulking — Women Age 18-24 (Balanced): 2594 kcal a day — 130 g protein, 307 g carbs, 94 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 18-24 (High-Protein)
Macros for Bulking — Women Age 18-24 (High-Protein): 2594 kcal a day — 143 g protein, 303 g carbs, 90 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 18-24 (Low-Carb)
Macros for Bulking — Women Age 18-24 (Low-Carb): 2594 kcal a day — 130 g protein, 127 g carbs, 174 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 25-29 (Balanced)
Macros for Bulking — Women Age 25-29 (Balanced): 2563 kcal a day — 132 g protein, 304 g carbs, 91 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 25-29 (High-Protein)
Macros for Bulking — Women Age 25-29 (High-Protein): 2563 kcal a day — 145 g protein, 300 g carbs, 87 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 25-29 (Low-Carb)
Macros for bulking — women age 25–29 (low-carb): 2563 kcal with 132 g protein, 128 g carbs, 169 g fat. Full Atwater maths shown.
Macros for Bulking — Women Age 30-34 (Balanced)
Macros for Bulking — Women Age 30-34 (Balanced): 2539 kcal a day — 134 g protein, 296 g carbs, 91 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 30-34 (High-Protein)
Macros for Bulking — Women Age 30-34 (High-Protein): 2539 kcal a day — 147 g protein, 292 g carbs, 87 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 30-34 (Low-Carb)
Macros for Bulking — Women Age 30-34 (Low-Carb): 2539 kcal a day — 134 g protein, 125 g carbs, 167 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 35-39 (Balanced)
Macros for Bulking — Women Age 35-39 (Balanced): 2516 kcal a day — 136 g protein, 295 g carbs, 88 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 35-39 (High-Protein)
Macros for Bulking — Women Age 35-39 (High-Protein): 2516 kcal a day — 150 g protein, 290 g carbs, 84 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 35-39 (Low-Carb)
Macros for Bulking — Women Age 35-39 (Low-Carb): 2516 kcal a day — 136 g protein, 124 g carbs, 164 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 40-44 (Balanced)
Macros for Bulking — Women Age 40-44 (Balanced): 2493 kcal a day — 138 g protein, 294 g carbs, 85 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 40-44 (High-Protein)
Macros for Bulking — Women Age 40-44 (High-Protein): 2493 kcal a day — 152 g protein, 280 g carbs, 85 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 40-44 (Low-Carb)
Macros for bulking — women age 40–44 (low-carb): 2493 kcal with 138 g protein, 125 g carbs, 160 g fat. Full Atwater maths shown.
Macros for Bulking — Women Age 45-49 (Balanced)
Macros for Bulking — Women Age 45-49 (Balanced): 2470 kcal a day — 140 g protein, 284 g carbs, 86 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 45-49 (High-Protein)
Macros for Bulking — Women Age 45-49 (High-Protein): 2470 kcal a day — 154 g protein, 279 g carbs, 82 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 45-49 (Low-Carb)
Macros for Bulking — Women Age 45-49 (Low-Carb): 2470 kcal a day — 140 g protein, 122 g carbs, 158 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 50-54 (Balanced)
Macros for Bulking — Women Age 50-54 (Balanced): 2431 kcal a day — 140 g protein, 281 g carbs, 83 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 50-54 (High-Protein)
Macros for Bulking — Women Age 50-54 (High-Protein): 2431 kcal a day — 154 g protein, 276 g carbs, 79 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 50-54 (Low-Carb)
Macros for Bulking — Women Age 50-54 (Low-Carb): 2431 kcal a day — 140 g protein, 119 g carbs, 155 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 55-59 (Balanced)
Macros for Bulking — Women Age 55-59 (Balanced): 2377 kcal a day — 138 g protein, 274 g carbs, 81 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 55-59 (High-Protein)
Macros for Bulking — Women Age 55-59 (High-Protein): 2377 kcal a day — 152 g protein, 269 g carbs, 77 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 55-59 (Low-Carb)
Macros for bulking — women age 55–59 (low-carb): 2377 kcal with 138 g protein, 119 g carbs, 150 g fat. Full Atwater maths shown.
Macros for Bulking — Women Age 60-64 (Balanced)
Macros for Bulking — Women Age 60-64 (Balanced): 2322 kcal a day — 136 g protein, 269 g carbs, 78 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 60-64 (High-Protein)
Macros for Bulking — Women Age 60-64 (High-Protein): 2322 kcal a day — 150 g protein, 255 g carbs, 78 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 60-64 (Low-Carb)
Macros for Bulking — Women Age 60-64 (Low-Carb): 2322 kcal a day — 136 g protein, 116 g carbs, 146 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 65+ (Balanced)
Macros for Bulking — Women Age 65+ (Balanced): 2237 kcal a day — 130 g protein, 256 g carbs, 77 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 65+ (High-Protein)
Macros for Bulking — Women Age 65+ (High-Protein): 2237 kcal a day — 143 g protein, 252 g carbs, 73 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Bulking — Women Age 65+ (Low-Carb)
Macros for Bulking — Women Age 65+ (Low-Carb): 2237 kcal a day — 130 g protein, 112 g carbs, 141 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Cutting — Men Age 18-24 (Balanced)
Macros for cutting — men age 18–24 (balanced): 2309 kcal with 144 g protein, 260 g carbs, 77 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 18-24 (High-Protein)
Macros for cutting — men age 18–24 (high-protein): 2309 kcal with 176 g protein, 201 g carbs, 89 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 18-24 (Low-Carb)
Macros for cutting — men age 18–24 (low-carb): 2309 kcal with 144 g protein, 116 g carbs, 141 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 25-29 (Balanced)
Macros for cutting — men age 25–29 (balanced): 2294 kcal with 148 g protein, 259 g carbs, 74 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 25-29 (High-Protein)
Macros for cutting — men age 25–29 (high-protein): 2294 kcal with 180 g protein, 200 g carbs, 86 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 25-29 (Low-Carb)
Macros for cutting — men age 25–29 (low-carb): 2294 kcal with 148 g protein, 115 g carbs, 138 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 30-34 (Balanced)
Macros for cutting — men age 30–34 (balanced): 2286 kcal with 151 g protein, 252 g carbs, 75 g fat. Full Atwater maths shown.
Macros for Cutting — Men Age 30-34 (High-Protein)
Macros for cutting — men age 30–34 (high-protein): 2286 kcal with 185 g protein, 193 g carbs, 86 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 30-34 (Low-Carb)
Macros for cutting — men age 30–34 (low-carb): 2286 kcal with 151 g protein, 110 g carbs, 138 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 35-39 (Balanced)
Macros for cutting — men age 35–39 (balanced): 2263 kcal with 153 g protein, 244 g carbs, 75 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 35-39 (High-Protein)
Macros for cutting — men age 35–39 (high-protein): 2263 kcal with 187 g protein, 192 g carbs, 83 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 35-39 (Low-Carb)
Macros for cutting — men age 35–39 (low-carb): 2263 kcal with 153 g protein, 109 g carbs, 135 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 40-44 (Balanced)
Macros for cutting — men age 40–44 (balanced): 2240 kcal with 155 g protein, 243 g carbs, 72 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 40-44 (High-Protein)
Macros for cutting — men age 40–44 (high-protein): 2240 kcal with 189 g protein, 182 g carbs, 84 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 40-44 (Low-Carb)
Macros for cutting — men age 40–44 (low-carb): 2240 kcal with 155 g protein, 108 g carbs, 132 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 45-49 (Balanced)
Macros for cutting — men age 45–49 (balanced): 2216 kcal with 157 g protein, 238 g carbs, 71 g fat. Full Atwater maths shown.
Macros for Cutting — Men Age 45-49 (High-Protein)
Macros for cutting — men age 45–49 (high-protein): 2216 kcal with 191 g protein, 183 g carbs, 80 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 45-49 (Low-Carb)
Macros for cutting — men age 45–49 (low-carb): 2216 kcal with 157 g protein, 109 g carbs, 128 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 50-54 (Balanced)
Macros for cutting — men age 50–54 (balanced): 2178 kcal with 157 g protein, 230 g carbs, 70 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 50-54 (High-Protein)
Macros for cutting — men age 50–54 (high-protein): 2178 kcal with 191 g protein, 178 g carbs, 78 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 50-54 (Low-Carb)
Macros for cutting — men age 50–54 (low-carb): 2178 kcal with 157 g protein, 113 g carbs, 122 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 55-59 (Balanced)
Macros for cutting — men age 55–59 (balanced): 2123 kcal with 155 g protein, 225 g carbs, 67 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 55-59 (High-Protein)
Macros for cutting — men age 55–59 (high-protein): 2123 kcal with 189 g protein, 173 g carbs, 75 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Men Age 55-59 (Low-Carb)
Macros for cutting — men age 55-59 (Low-Carb): 2123 kcal with 155 g protein, 108 g carbs, 119 g fat. Atwater maths shown, with per-meal splits and FAQs.
Macros for Cutting — Men Age 60-64 (Balanced)
Macros for cutting — men age 60–64 (balanced): 2069 kcal with 153 g protein, 219 g carbs, 65 g fat. Full Atwater maths shown.
Macros for Cutting — Men Age 60-64 (High-Protein)
Macros for cutting — men age 60-64 (High-Protein): 2069 kcal with 187 g protein, 202 g carbs, 57 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Cutting — Men Age 60-64 (Low-Carb)
Macros for cutting — men age 60-64 (Low-Carb): 2069 kcal with 153 g protein, 101 g carbs, 117 g fat. Atwater maths shown, with per-meal splits and FAQs.
Macros for Cutting — Men Age 65+ (Balanced)
Macros for cutting — men age 65+ (Balanced): 1984 kcal with 148 g protein, 213 g carbs, 60 g fat. Full Atwater maths, per-meal plan, comparison table and FAQs.
Macros for Cutting — Men Age 65+ (High-Protein)
Macros for cutting — men age 65+ (High-Protein): 1984 kcal with 180 g protein, 190 g carbs, 56 g fat. Atwater maths shown, with per-meal splits and FAQs.
Macros for Cutting — Men Age 65+ (Low-Carb)
Macros for cutting — men age 65+ (Low-Carb): 1984 kcal with 148 g protein, 96 g carbs, 112 g fat. Full Atwater maths, per-meal plan, comparison table and FAQs.
Macros for Cutting — Women Age 18-24 (Balanced)
Macros for cutting — women age 18–24 (balanced): 1694 kcal with 117 g protein, 184 g carbs, 54 g fat. Full Atwater maths shown.
Macros for Cutting — Women Age 18-24 (High-Protein)
Macros for cutting — women age 18–24 (high-protein): 1694 kcal with 143 g protein, 141 g carbs, 62 g fat. Full Atwater maths and activity-level tables included.
Macros for Cutting — Women Age 18-24 (Low-Carb)
Macros for cutting — women age 18–24 (low-carb): 1694 kcal with 117 g protein, 86 g carbs, 98 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 25-29 (Balanced)
Macros for cutting — women age 25–29 (balanced): 1663 kcal with 119 g protein, 182 g carbs, 51 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 25-29 (High-Protein)
Macros for cutting — women age 25–29 (high-protein): 1663 kcal with 145 g protein, 138 g carbs, 59 g fat. Full Atwater maths and activity-level tables included.
Macros for Cutting — Women Age 25-29 (Low-Carb)
Macros for cutting — women age 25–29 (low-carb): 1663 kcal with 119 g protein, 83 g carbs, 95 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 30-34 (Balanced)
Macros for cutting — women age 30–34 (balanced): 1639 kcal with 121 g protein, 174 g carbs, 51 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 30-34 (High-Protein)
Macros for cutting — women age 30–34 (high-protein): 1639 kcal with 147 g protein, 130 g carbs, 59 g fat. Full Atwater maths and activity-level tables included.
Macros for Cutting — Women Age 30-34 (Low-Carb)
Macros for cutting — women age 30–34 (low-carb): 1639 kcal with 121 g protein, 84 g carbs, 91 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 35-39 (Balanced)
Macros for cutting — women age 35–39 (balanced): 1616 kcal with 122 g protein, 169 g carbs, 50 g fat. Full Atwater maths shown.
Macros for Cutting — Women Age 35-39 (High-Protein)
Macros for cutting — women age 35–39 (high-protein): 1616 kcal with 150 g protein, 128 g carbs, 56 g fat. Full Atwater maths and activity-level tables included.
Macros for Cutting — Women Age 35-39 (Low-Carb)
Macros for cutting — women age 35–39 (low-carb): 1616 kcal with 122 g protein, 84 g carbs, 88 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 40-44 (Balanced)
Macros for cutting — women age 40–44 (balanced): 1593 kcal with 124 g protein, 164 g carbs, 49 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 40-44 (High-Protein)
Macros for cutting — women age 40–44 (high-protein): 1593 kcal with 152 g protein, 127 g carbs, 53 g fat. Full Atwater maths and activity-level tables included.
Macros for Cutting — Women Age 40-44 (Low-Carb)
Macros for cutting — women age 40–44 (low-carb): 1593 kcal with 124 g protein, 83 g carbs, 85 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 45-49 (Balanced)
Macros for cutting — women age 45–49 (balanced): 1570 kcal with 126 g protein, 163 g carbs, 46 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 45-49 (High-Protein)
Macros for cutting — women age 45–49 (high-protein): 1570 kcal with 154 g protein, 117 g carbs, 54 g fat. Full Atwater maths and activity-level tables included.
Macros for Cutting — Women Age 45-49 (Low-Carb)
Macros for cutting — women age 45–49 (low-carb): 1570 kcal with 126 g protein, 82 g carbs, 82 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 50-54 (Balanced)
Macros for cutting — women age 50–54 (balanced): 1531 kcal with 126 g protein, 154 g carbs, 46 g fat. Full Atwater maths shown.
Macros for Cutting — Women Age 50-54 (High-Protein)
Macros for cutting — women age 50–54 (high-protein): 1531 kcal with 154 g protein, 114 g carbs, 51 g fat. Full Atwater maths and activity-level tables included.
Macros for Cutting — Women Age 50-54 (Low-Carb)
Macros for cutting — women age 50–54 (low-carb): 1531 kcal with 126 g protein, 79 g carbs, 79 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 55-59 (Balanced)
Macros for cutting — women age 55–59 (balanced): 1477 kcal with 124 g protein, 144 g carbs, 45 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 55-59 (High-Protein)
Macros for cutting — women age 55–59 (high-protein): 1477 kcal with 152 g protein, 107 g carbs, 49 g fat. Full Atwater maths and activity-level tables included.
Macros for Cutting — Women Age 55-59 (Low-Carb)
Macros for cutting — women age 55–59 (low-carb): 1477 kcal with 124 g protein, 72 g carbs, 77 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 60-64 (Balanced)
Macros for cutting — women age 60–64 (balanced): 1407 kcal with 121 g protein, 134 g carbs, 43 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 60-64 (High-Protein)
Macros for cutting — women age 60–64 (high-protein): 1407 kcal with 147 g protein, 99 g carbs, 47 g fat. Worked BMR and TDEE maths, meal splits and FAQs inside.
Macros for Cutting — Women Age 60-64 (Low-Carb)
Macros for cutting — women age 60–64 (low-carb): 1407 kcal with 121 g protein, 71 g carbs, 71 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 65+ (Balanced)
Macros for cutting — women age 65+ (balanced): 1337 kcal with 117 g protein, 130 g carbs, 39 g fat. Full Atwater maths shown.
Macros for Cutting — Women Age 65+ (High-Protein)
Macros for cutting — women age 65+ (high-protein): 1337 kcal with 143 g protein, 99 g carbs, 41 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Cutting — Women Age 65+ (Low-Carb)
Macros for cutting — women age 65+ (low-carb): 1337 kcal with 117 g protein, 71 g carbs, 65 g fat. Full Atwater maths, BMR, TDEE and activity tables shown.
Macros for Maintenance — Men Age 18-24 (Balanced)
Macros for maintenance — men age 18–24 (balanced): 2809 kcal with 128 g protein, 345 g carbs, 102 g fat. Full Atwater maths shown.
Macros for Maintenance — Men Age 18-24 (High-Protein)
Macros for maintenance — men age 18-24 (High-Protein): 2809 kcal with 160 g protein, 324 g carbs, 97 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Men Age 18-24 (Low-Carb)
Macros for maintenance — men age 18-24 (Low-Carb): 2809 kcal with 128 g protein, 140 g carbs, 193 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 25-29 (Balanced)
Macros for maintenance — men age 25-29 (Balanced): 2794 kcal with 131 g protein, 338 g carbs, 102 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 25-29 (High-Protein)
Macros for maintenance — men age 25-29 (High-Protein): 2794 kcal with 164 g protein, 323 g carbs, 94 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Men Age 25-29 (Low-Carb)
Macros for maintenance — men age 25-29 (Low-Carb): 2794 kcal with 131 g protein, 140 g carbs, 190 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 30-34 (Balanced)
Macros for maintenance — men age 30-34 (Balanced): 2786 kcal with 134 g protein, 342 g carbs, 98 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 30-34 (High-Protein)
Macros for maintenance — men age 30-34 (High-Protein): 2786 kcal with 168 g protein, 317 g carbs, 94 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Men Age 30-34 (Low-Carb)
Macros for maintenance — men age 30–34 (low-carb): 2786 kcal with 134 g protein, 139 g carbs, 188 g fat. Full Atwater maths shown.
Macros for Maintenance — Men Age 35-39 (Balanced)
Macros for maintenance — men age 35-39 (Balanced): 2763 kcal with 136 g protein, 332 g carbs, 99 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 35-39 (High-Protein)
Macros for maintenance — men age 35-39 (High-Protein): 2763 kcal with 170 g protein, 316 g carbs, 91 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Men Age 35-39 (Low-Carb)
Macros for maintenance — men age 35-39 (Low-Carb): 2763 kcal with 136 g protein, 134 g carbs, 187 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 40-44 (Balanced)
Macros for maintenance — men age 40-44 (Balanced): 2740 kcal with 138 g protein, 331 g carbs, 96 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 40-44 (High-Protein)
Macros for maintenance — men age 40-44 (High-Protein): 2740 kcal with 172 g protein, 306 g carbs, 92 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Men Age 40-44 (Low-Carb)
Macros for maintenance — men age 40-44 (Low-Carb): 2740 kcal with 138 g protein, 133 g carbs, 184 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 45-49 (Balanced)
Macros for maintenance — men age 45-49 (Balanced): 2716 kcal with 139 g protein, 324 g carbs, 96 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 45-49 (High-Protein)
Macros for maintenance — men age 45-49 (High-Protein): 2716 kcal with 174 g protein, 307 g carbs, 88 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Men Age 45-49 (Low-Carb)
Macros for maintenance — men age 45–49 (low-carb): 2716 kcal with 139 g protein, 136 g carbs, 180 g fat. Full Atwater maths shown.
Macros for Maintenance — Men Age 50-54 (Balanced)
Macros for maintenance — men age 50-54 (Balanced): 2678 kcal with 139 g protein, 319 g carbs, 94 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Men Age 50-54 (High-Protein)
Macros for maintenance — men age 50-54 (High-Protein): 2678 kcal with 174 g protein, 293 g carbs, 90 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Men Age 50-54 (Low-Carb)
Macros for Maintenance — Men Age 50-54 (Low-Carb): 2678 kcal a day — 139 g protein, 130 g carbs, 178 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Men Age 55-59 (Balanced)
Macros for Maintenance — Men Age 55-59 (Balanced): 2623 kcal a day — 138 g protein, 313 g carbs, 91 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Men Age 55-59 (High-Protein)
Macros for Maintenance — Men Age 55-59 (High-Protein): 2623 kcal a day — 189 g protein, 280 g carbs, 83 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Men Age 55-59 (Low-Carb)
Macros for Maintenance — Men Age 55-59 (Low-Carb): 2623 kcal a day — 138 g protein, 133 g carbs, 171 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Men Age 60-64 (Balanced)
Macros for Maintenance — Men Age 60-64 (Balanced): 2569 kcal a day — 136 g protein, 306 g carbs, 89 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Men Age 60-64 (High-Protein)
Macros for Maintenance — Men Age 60-64 (High-Protein): 2569 kcal a day — 187 g protein, 273 g carbs, 81 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Men Age 60-64 (Low-Carb)
Macros for maintenance — men age 60–64 (low-carb): 2569 kcal with 136 g protein, 128 g carbs, 168 g fat. Full Atwater maths shown.
Macros for Maintenance — Men Age 65+ (Balanced)
Macros for Maintenance — Men Age 65+ (Balanced): 2484 kcal a day — 131 g protein, 292 g carbs, 88 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Men Age 65+ (High-Protein)
Macros for Maintenance — Men Age 65+ (High-Protein): 2484 kcal a day — 180 g protein, 261 g carbs, 80 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Men Age 65+ (Low-Carb)
Macros for Maintenance — Men Age 65+ (Low-Carb): 2484 kcal a day — 131 g protein, 121 g carbs, 164 g fat. Mifflin-St Jeor and Atwater maths, step by step.
Macros for Maintenance — Women Age 18-24 (Balanced)
Macros for maintenance — women age 18-24 (Balanced): 2194 kcal with 104 g protein, 269 g carbs, 78 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Women Age 18-24 (High-Protein)
Macros for maintenance — women age 18-24 (High-Protein): 2194 kcal with 130 g protein, 252 g carbs, 74 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 18-24 (Low-Carb)
Macros for maintenance — women age 18-24 (Low-Carb): 2194 kcal with 104 g protein, 107 g carbs, 150 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 25-29 (Balanced)
Macros for maintenance — women age 25–29 (balanced): 2163 kcal with 106 g protein, 261 g carbs, 77 g fat. Full Atwater maths shown.
Macros for Maintenance — Women Age 25-29 (High-Protein)
Macros for maintenance — women age 25-29 (High-Protein): 2163 kcal with 132 g protein, 249 g carbs, 71 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 25-29 (Low-Carb)
Macros for maintenance — women age 25-29 (Low-Carb): 2163 kcal with 106 g protein, 104 g carbs, 147 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 30-34 (Balanced)
Macros for maintenance — women age 30-34 (Balanced): 2139 kcal with 107 g protein, 259 g carbs, 75 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Women Age 30-34 (High-Protein)
Macros for maintenance — women age 30-34 (High-Protein): 2139 kcal with 134 g protein, 241 g carbs, 71 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 30-34 (Low-Carb)
Macros for maintenance — women age 30-34 (Low-Carb): 2139 kcal with 107 g protein, 106 g carbs, 143 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 35-39 (Balanced)
Macros for maintenance — women age 35-39 (Balanced): 2116 kcal with 109 g protein, 249 g carbs, 76 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Women Age 35-39 (High-Protein)
Macros for maintenance — women age 35-39 (High-Protein): 2116 kcal with 136 g protein, 240 g carbs, 68 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 35-39 (Low-Carb)
Macros for maintenance — women age 35-39 (Low-Carb): 2116 kcal with 109 g protein, 105 g carbs, 140 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 40-44 (Balanced)
Macros for maintenance — women age 40–44 (balanced): 2093 kcal with 110 g protein, 248 g carbs, 73 g fat. Full Atwater maths shown.
Macros for Maintenance — Women Age 40-44 (High-Protein)
Macros for maintenance — women age 40-44 (High-Protein): 2093 kcal with 138 g protein, 230 g carbs, 69 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 40-44 (Low-Carb)
Macros for maintenance — women age 40-44 (Low-Carb): 2093 kcal with 110 g protein, 105 g carbs, 137 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 45-49 (Balanced)
Macros for maintenance — women age 45-49 (Balanced): 2070 kcal with 112 g protein, 239 g carbs, 74 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Women Age 45-49 (High-Protein)
Macros for maintenance — women age 45-49 (High-Protein): 2070 kcal with 140 g protein, 229 g carbs, 66 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 45-49 (Low-Carb)
Macros for maintenance — women age 45-49 (Low-Carb): 2070 kcal with 112 g protein, 104 g carbs, 134 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 50-54 (Balanced)
Macros for maintenance — women age 50-54 (Balanced): 2031 kcal with 112 g protein, 236 g carbs, 71 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Women Age 50-54 (High-Protein)
Macros for maintenance — women age 50-54 (High-Protein): 2031 kcal with 140 g protein, 217 g carbs, 67 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 50-54 (Low-Carb)
Macros for maintenance — women age 50-54 (Low-Carb): 2031 kcal with 112 g protein, 101 g carbs, 131 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 55-59 (Balanced)
Macros for maintenance — women age 55–59 (balanced): 1977 kcal with 110 g protein, 230 g carbs, 68 g fat. Full Atwater maths shown.
Macros for Maintenance — Women Age 55-59 (High-Protein)
Macros for maintenance — women age 55-59 (High-Protein): 1977 kcal with 138 g protein, 210 g carbs, 65 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 55-59 (Low-Carb)
Macros for maintenance — women age 55-59 (Low-Carb): 1977 kcal with 110 g protein, 103 g carbs, 125 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 60-64 (Balanced)
Macros for maintenance — women age 60-64 (Balanced): 1907 kcal with 107 g protein, 219 g carbs, 67 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Women Age 60-64 (High-Protein)
Macros for maintenance — women age 60-64 (High-Protein): 1907 kcal with 134 g protein, 210 g carbs, 59 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 60-64 (Low-Carb)
Macros for maintenance — women age 60-64 (Low-Carb): 1907 kcal with 107 g protein, 93 g carbs, 123 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Women Age 65+ (Balanced)
Macros for maintenance — women age 65+ (Balanced): 1837 kcal with 104 g protein, 209 g carbs, 65 g fat. Atwater maths, per-meal splits and FAQs inside.
Macros for Maintenance — Women Age 65+ (High-Protein)
Macros for maintenance — women age 65+ (High-Protein): 1837 kcal with 130 g protein, 201 g carbs, 57 g fat. Full Atwater maths, per-meal plan and FAQs.
Macros for Maintenance — Women Age 65+ (Low-Carb)
Macros for maintenance — women age 65+ (Low-Carb): 1837 kcal with 104 g protein, 92 g carbs, 117 g fat. Atwater maths, per-meal splits and FAQs inside.