Macro Calculator for Athletes (Protein, Carbs & Fat)
Turn your calories into a daily macronutrient split with four BMR equations, goal-based protein, adjustable fat (20-35%), custom calorie targets and per-meal distribution for 3-6 feedings.
Results
- Target calories
- 2,672 kcal
- 100% of TDEE (Mifflin-St Jeor (1990))
- Protein
- 120 g/day
- 30 g per meal x 4 · Protein at 1.6 g/kg as a practical baseline for active athletes
- Fat
- 74 g/day
- 25% of calories · 19 g per meal
- Carbohydrates
- 381 g/day
- 95 g per meal · remaining calories after protein and fat
- Macro split
- 18 / 25 / 57 %
- protein / fat / carbohydrates by calorie share
Protein targets by goal
| Goal | g/kg/day |
|---|---|
| Maintain / general training | 1.4 - 2.0 |
| Muscle gain | 1.6 - 2.2 |
| Fat loss | 2.2+ (short-term) |
Per-meal distribution (4 feedings)
| Macro | Daily | Per meal |
|---|---|---|
| Protein | 120 g | 30 g |
| Fat | 74 g | 19 g |
| Carbs | 381 g | 95 g |
How it works & limitations
The split logic
Calories come from the selected BMR equation x activity factor, adjusted for goal (or overridden by a custom target). Protein is set from sports-nutrition evidence, fat is set at 20-35% of calories for health and hormone function, and carbohydrates fill the remaining calories to fuel training.
Carbs are training fuel, not an afterthought
Jump training is high-intensity and largely anaerobic; muscle glycogen is its main fuel. Cutting carbs too low tends to reduce jump output and session quality. If energy or performance dips, move calories from fat back to carbs before touching protein.
Adjusting
These are starting points. If weight changes faster or slower than intended over 2-3 weeks, adjust total calories by 100-200 kcal while keeping protein constant. Recalculate after meaningful weight or training-volume changes.
Sources
Last updated 2026-08-13
- Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 51(2), 241-247.
- Jager, R., et al. (2017). ISSN position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.
- Helms, E. R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation. Journal of the International Society of Sports Nutrition, 11, 20.
A starting-point estimate. Individual needs vary; use weight and performance trends to adjust, and consult a professional for medical or eating-disorder concerns.
Frequently asked questions
How should athletes split macros?
A practical starting point is protein at 1.4-2.2 g/kg depending on goal, fat at 20-35% of calories for health and hormone function, and the remaining calories from carbohydrates, which fuel high-intensity training and jumping.
Are macros more important than total calories?
Total calories drive weight change; macros influence body composition, performance and adherence. Hit protein daily, keep fat in a reasonable range, and let carbohydrates fill the rest of your calorie target.