Free macro planner
Weekly macros that match your training rhythm.
Calculate calories, protein, carbs, and fats for fat loss, maintenance, or muscle gain — then turn the daily target into a Monday-to-Sunday macro planner with higher carbs on training days.
7 daysTraining and recovery targets
4 mealsBreakfast through snacks
4 dietsStandard, keto, vegetarian, high protein
Your daily macro targets
Muscle Gain / Standard
Your macro typeGrowth Optimizer
A lean surplus with enough carbs to push progressive overload without overshooting calories.
Calories2881 kcalEstimated maintenance: 2619 kcal
Protein156 g1.9 g/kg body weight
Carbs363 gHigher on training days
Fat90 gAdjusted around carbs
Weekly macro breakdown
Built for 4 training days. Protein stays stable, while carbs rise on workout days and taper on recovery days.
| Day | Focus | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Mon | Training + higher carbs | 3054 | 156g | 421g | 83g |
| Tue | Training + higher carbs | 3054 | 156g | 421g | 83g |
| Wed | Recovery + steady protein | 2651 | 156g | 319g | 83g |
| Thu | Training + higher carbs | 3054 | 156g | 421g | 83g |
| Fri | Recovery + steady protein | 2651 | 156g | 319g | 83g |
| Sat | Training + higher carbs | 3054 | 156g | 421g | 83g |
| Sun | Recovery + steady protein | 2651 | 156g | 319g | 83g |
Make the macros actionable
Pair this nutrition target with a workout plan built around it.
FitForge can turn these macro targets into a complete four-week training and nutrition PDF, or generate the workout-only plan if you already have food covered.