Macro calculator
Split your daily calories into protein, carbs, and fat — the macro breakdown most members use alongside hybrid training and boxing.
Protein supports recovery from hybrid training and boxing. Adjust with a coach via meal planning.
Ready for a plan built around your training?
These calculators provide general fitness estimates only — not medical or nutritional advice. Talk with a qualified professional before starting a diet or training program, especially if you have health conditions.
Using macro targets with your training
Macros (protein, carbohydrates, and fat) are the building blocks of your calorie budget. Protein supports muscle repair — especially important when you are in a deficit and training hard. Fat supports hormones and satiety. Carbs fuel intense sessions like boxing rounds and heavy sets.
This calculator sets protein from your body weight (default ~0.9 g/lb, adjustable), allocates ~30% of calories to fat unless you change it, and fills remaining calories with carbs. That is a practical starting split, not the only valid approach.
Level Up meal planning coaches adjust macros for your class schedule, preferences, and progress — the same system our member app uses for daily targets. Use this page to get in the ballpark, then refine with a human.
Limitations
- Generic split — endurance athletes, very large deficits, or medical diets need individual plans.
- Food labels and logging have ±10–15% error; consistency beats precision.
- Not a substitute for dietitian care for diabetes, kidney disease, etc.
FAQ
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- Body composition review
- No contract, no pressure