Macros & Nutrition Blog

Calculator-grade guides on counting macros, building cuts and bulks, and tracking what you actually eat. Written for people who want answers, not motivation.

In-depth guides

Counting Macros for Beginners

A week-by-week ramp-up plan, food-scale basics, and the mistakes nearly everyone makes in month one.

In-depth · 8 min

Macros for Weight Loss

Why 40/30/30 works for most cutters, three worked examples, and how to read a stalled scale.

In-depth · 8 min

Macros for Muscle Gain

Lean bulk vs dirty bulk, training-day calories, and why protein timing is less important than total intake.

In-depth · 8 min

Keto Macro Calculator Guide

The 70/25/5 split, net carbs explained, electrolytes, and three full keto plans for different bodies.

In-depth · 8 min

Quick reference

How to Calculate Macros

From bodyweight to plate: the four-step method anyone can run on a napkin.

Mifflin-St Jeor, activity multipliers, and turning a TDEE number into a real meal plan.

Protein Intake Guide

How much protein you actually need, by body weight, training status, and goal.

Macro Ratios Explained

40/30/30, 50/30/20, 30/40/30 — what the splits mean and when each one is right.

Fat Calculator Guide

Why fat below 0.3 g/lb backfires, and how to set a floor that protects hormones.

Carb Calculator Guide

Carbs as the adjustable lever: how to size them around training and recovery.

Macro Tracking Apps Compared

MyFitnessPal, Cronometer, MacroFactor, Carbon, Lose It — pros, cons, and who each is built for.

Meal Prep for Macros

Three structures (component prep, set meals, hybrid) and how to actually hit numbers.

Cutting Diet Macros

Sizing the deficit, protecting muscle, and pulling the plug at the right time.

Maintenance Macros

The most underrated phase of a lifter's year — how to set it and hold it.

Reverse Dieting Explained

What the research really says, and a sane protocol if you choose to try one.