Macro Calculator

Macro Split

How much protein do athletes need?

Most research suggests 1.6–2.2g of protein per kg of bodyweight per day for active athletes. Endurance athletes can get away with the lower end (1.6g/kg) since they primarily burn carbohydrates and fat. Strength athletes and those in a caloric deficit benefit from the higher end (2.0–2.2g/kg) to preserve and build muscle mass.

What are the best carbohydrate sources for athletes?

For performance, prioritise complex carbs: oats, rice, sweet potato, whole grain bread, pasta, and fruit. Pre-workout, simple carbs (banana, sports drink, gels) digest faster. Post-workout, both simple and complex carbs work well. During long training sessions (>90 min), aim for 30–60g of fast-digesting carbs per hour.

Do fat grams matter for athletes?

Yes — dietary fat is essential for hormone production, joint health, and absorbing fat-soluble vitamins (A, D, E, K). Athletes should get around 25–30% of calories from fat, prioritising unsaturated fats (olive oil, avocado, nuts, oily fish). Very low-fat diets can impair testosterone levels and increase injury risk.

How should I adjust macros for performance?

For high-intensity training days, increase carbs to 5–8g/kg of body weight to ensure adequate glycogen. On rest or easy days, reduce carbs slightly and increase fat. Protein stays relatively constant throughout the week. Periodising carbohydrates to match training load is a common strategy among elite endurance athletes.

What is the best pre- and post-workout nutrition timing?

Pre-workout (1–3 hours before): a mixed meal of carbs and protein with low fat and fibre for easy digestion. Post-workout (within 30–60 minutes): 20–40g of fast-absorbing protein plus carbs to restore glycogen. A protein shake and banana, or chicken and rice, are classic post-workout combos. Total daily intake matters more than strict timing for most athletes.