Protein
144 g
576 kcal
Carbs
288 g
1152 kcal
Fat
75 g
672 kcal
What are macros?
Macros are the three nutrients that make up your calories: protein, carbs, and fat. Protein and carbs carry four calories per gram and fat carries nine.
How much protein should I eat?
A common range is about 1.8 to 2.2 grams of protein per kilo of bodyweight per day, with the higher end useful when you are losing fat and want to keep muscle.
Do I need to hit my macros exactly?
Aim to land close each day rather than chasing perfection. Protein is the one worth prioritizing, while carbs and fat can move around to fit your day.
