Choose Your Nutrition Goal
Your macros should match your goals. Whether you're cutting fat or building muscle, we've got the science-backed guidance to get you there.
Lose Fat, Keep Muscle
Macros for Weight Loss
Learn the optimal macro ratios for fat loss while preserving muscle. Science-backed deficit strategies that actually work long-term.
- Best macro ratio for fat loss
- How to set your calorie deficit
- Protein targets to preserve muscle
- Carbs vs fats: which to cut
Build Lean Mass
Macros for Muscle Gain
Optimize your nutrition for lean muscle growth. Strategic surplus, protein timing, and carb strategies for maximum gains.
- Optimal bulking macro split
- How much surplus you need
- Protein requirements for growth
- Carbs for performance & recovery
Not Sure Which Goal?
Use our free calculator to find your baseline macros, then adjust based on your goal. It only takes 60 seconds.
Calculate My Macros