What are Macros? Macronutrients — protein, carbohydrates and fat — are the nutrients that provide calories. Getting the right ratio for your specific goal and body type is the foundation of performance nutrition and body composition change.
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Your Details
Fill in your stats to get personalised macro targets
Units
Biological Sex
yrs
kg
cm
%
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Fat Loss
Lose fat, preserve muscle
⚖️
Maintenance
Recomposition & performance
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Muscle Gain
Lean bulk, minimal fat gain
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Ectomorph
Naturally lean, hard to gain
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Mesomorph
Athletic, gains muscle easily
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Endomorph
Gains weight easily, stocky
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Sedentary
No exercise
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Light
1–3 days/week
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Moderate
3–5 days/week
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Very Active
6–7 days/week
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Athlete
2x/day training
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Rest Only
BMR only
meals
Daily Calorie Target
0 kcal
0
BMR
0
TDEE
0
Adjustment
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Protein
0g/day
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Carbohydrates
0g/day
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Fat
0g/day
Macro Targets Per Meal
4 meals/day💪
Best Protein Sources
Chicken breast — 31g/100g
Eggs — 6g per egg
Paneer — 18g/100g
Greek yogurt — 10g/100g
Dal / lentils — 9g/100g
Whey protein — 24g/scoop
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Best Carb Sources
Brown rice — 23g/100g
Oats — 27g/100g dry
Sweet potato — 20g/100g
Quinoa — 21g/100g
Banana — 23g each
Whole wheat roti — 15g
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Best Fat Sources
Almonds — 14g/28g
Avocado — 15g/half
Olive oil — 14g/tbsp
Ghee — 12g/tsp
Flaxseeds — 4g/tbsp
Fatty fish — 13g/100g
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Dr. Ankit Mehta · Performance Coaching Note