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Nutrition / BOLD PERFORMANCE TOOLKIT

Macro target planner

Convert your own calorie target and macro split into grams.

Make it your own.

Change the example numbers to match your plan.

YOUR RESULTS
Protein
125 g
Carbohydrate
250 g
Fat
55.56 g

Targets are your inputs, not recommendations. Percentages must add up to 100.

PUT IT INTO PRACTICE

How to use this tool.

Convert a calorie target and percentage split you already have into gram amounts.

  1. Enter your chosen calorie target.
  2. Enter protein, carbohydrate, and fat percentages that add up to 100.
  3. Read the gram amounts for each macro; change your inputs to compare another split.

Know what the numbers mean.

Each macro gets its percentage of total calories, then those calories are divided by 4, 4, or 9 to get grams. Example values demonstrate arithmetic and are not a personalized diet or recommended split.

Your inputs stay in this browser tab. Nothing is sent to Brock. Reloading resets your inputs.

These tools organize targets you already have. For individual nutrition needs, consult a registered dietitian. Learn how to read food labels from the FDA.

Talk through your training goals

KEEP EXPLORING

More for your training.

Calories from macros

See the energy represented by protein, carbs, and fat.

Protein per meal

Divide your chosen daily protein target across meals.

Hydration progress

Compare your recorded water with a goal you choose.

Find your next step.

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