The Fit Edit Tool
Build your macros
around what you need.
Start with energy and protein. Then choose a carbohydrate-to-fat balance that works for your training, preferences and real life.
Your starting point
Use your Energy Needs Calculator result as a starting point.
Use the Protein Calculator if you are not sure where to start.
Macro preference
These options change the balance between fat and carbohydrates. Your protein target stays the same.
Your macro starting point
Protein
130g
26%
Carbohydrates
220g
44%
Fat
67g
30%
Total energy
2,000kcal
How this works
Protein is set first. Fat is then allocated according to your chosen preference, and carbohydrates receive the remaining calories.
Remember
Macro ratios are not magic. Total energy, adequate protein, food quality and consistency matter more than hitting an exact carbohydrate-to- fat ratio every day.
01
Start with energy.
Your calorie target shapes the total amount available to divide between protein, carbohydrates and fat.
02
Set protein first.
Protein has a clearer role in supporting muscle than any particular carbohydrate-to-fat ratio.
03
Let preference matter.
Once energy and protein are covered, different carbohydrate and fat distributions can work well.
This calculator provides a general educational starting point, not an individual nutrition prescription. Needs may differ during pregnancy, breastfeeding, periods of very high training volume or when medical or nutritional conditions are present.