Macro Calculator for Athletes
Macros for athletes with regular training: higher carb and protein intake for performance.
What macros does an athlete need?
Athletes have significantly higher protein and carbohydrate needs than the general population. Protein should be 1.6–2.2 g/kg/day to support post-training muscle repair and synthesis [¹]. Carbohydrates are critical: they provide the muscle and liver glycogen needed for performance — each hour of moderate-to-intense exercise can consume 30–60 g of muscle glycogen [²]. Fat should not fall below 20% of total calories to maintain hormonal and joint health [³].
How to use this calculator
Select 'Active' or 'Very active' depending on your weekly training volume. 'High' protein for strength sports; 'Medium' for endurance (where carbohydrates play a larger role). If you compete, raise carbohydrates in the days before competition (carb loading).
Macro recommendations by sport type
| Sport | Protein (g/kg/day) | Carbs (g/kg/day) | Fat (% kcal) |
|---|---|---|---|
| Strength / Bodybuilding | 1.8–2.2 | 3–5 | 20–25% |
| Endurance (running, cycling) | 1.4–1.7 | 5–8 | 20–25% |
| Team sports (football, etc.) | 1.6–2.0 | 5–7 | 20–25% |
| CrossFit / Mixed sports | 1.8–2.2 | 4–6 | 20–25% |
FAQ
1What should I eat before training?
A meal with medium-digestion carbohydrates and moderate protein 2–3 hours before. For fasted training, a small amount of fast carbs (20–40 g) just before can improve performance.
2And after training?
The anabolic post-training window is real but wider than previously thought: you have up to 2 hours to consume 20–40 g protein + carbs [¹]. An immediate shake is not necessary if you ate 2 hours before.
3Do athletes need protein supplements?
Not necessarily. If the diet covers 1.6–2.2 g/kg/day of quality protein, supplements add no extra benefit [¹]. They are practical when hitting targets with real food is difficult (post-training, travel, etc.).
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