formed labs / Free tools / Macros
Your macros.
Protein, carbs and fat for your goal. Grams a day and grams at every meal.
300 over maintenance to build muscle.
At each of 4 meals: 38 g protein, 98 g carbs, 20 g fat.
Put in maintenance calories from 1,200 to 6,000 and a goal weight from 80 to 400 lb.
Protein and fat use up these calories, so carbs are set to 0. Eat a little more or lower the goal weight.
Calories are held at 1,200 a day. Losing slower beats not eating.
Protein 1 g per lb of goal weight, fat 25% of calories, carbs the rest.
Hit protein first, every day. Carbs and fat can float. A shake counts as a meal.
Meal by meal.
Split evenly. Move carbs to the meals around your workout if you like.
| Meal | Protein | Carbs | Fat | Calories |
|---|
Now go use it.
One brand, four doors. Three of them are free.
Straight answers.
From the free formed labs plan.
How are my macros worked out?
Protein is 1 g for every pound of your goal weight, the top of the free plan’s range. Fat is 25% of your calories. Carbs fill in the rest.
How many calories should I eat?
Start from your maintenance calories (TDEE). To build muscle, add about 300 a day. To lose fat, take off about 500. Then let the scale decide.
Do I have to hit my macros exactly?
No. Hit your protein and your calories most days. Carbs and fat can swing from day to day.
Is this safe for me?
Run it by your doctor first, especially if you have a health condition or take a daily medication.