Aspire nutrition planning
Macro calculator.
Build adjustable protein, fat and carbohydrate targets from maintenance calories and goal. One meal, two meals or six - the calculator does not dictate frequency.
Configure your targets.
Start with maintenance calories from observed intake or the TDEE calculator. Every assumption remains visible and editable.
Free report
Email your calories, macros and adjustment notes.
Calorie target:
What matters most
Total daily calories and protein are the primary planning targets. Meal frequency is selected around preference, schedule, digestion and training - not forced into four meals.
Evidence
Morton et al. protein and resistance training meta-analysis
Helms et al. contest-preparation review
National Academies macronutrient ranges
How are the macros calculated?
Protein is set directly in grams per kilogram. Fat receives the selected percentage of target calories. Carbohydrate receives the remaining calories. This makes every trade-off visible.
The National Academies’ adult acceptable distribution range places fat at 20-35% of energy and carbohydrate at 45-65%; athletic plans can fall outside the carbohydrate range depending on the selected protein target and goal.
This calculator is informational. Consult a registered dietitian or physician for clinical nutrition needs.