Find Your Perfect Macros with gymii.
The Ultimate Guide to Eating for Your Fitness Goals
5 min read
March 10, 2025
gymii. takeaway:
Your body thrives on the right balance of protein, carbs, and fats—not just calories. Tracking macros helps ensure steady energy, muscle recovery, and a well-functioning metabolism tailored to your goals.By following a science-backed approach based on NIH guidelines, you can optimize your nutrition in a way that supports long-term health, performance, and flexibility, no matter your fitness journey. Whether you’re aiming to lose weight, build muscle, or maintain balance, gymii makes hitting your macros effortless and effective.
Introduction: Why Macros Matter for Your Health, Wellbeing, and Fitness
Introduction: Why Macros Matter for Your Health, Wellbeing, and Fitness
Introduction: Why Macros Matter for Your Health, Wellbeing, and Fitness
What are macros (macronutrients) and why do they matter? Macros—protein, carbs, and fat—are the key to fueling your body effectively.
Unlike counting calories alone, tracking macros ensures you get the optimal nutrients to support your energy levels, metabolism, and muscle recovery.
Our macro calculator is designed to give you a customized macronutrient breakdown based on your fitness goals, activity level, and metabolism while adhering to NIH Dietary Reference Intakes (DRI) guidelines to keep you safe.
In this guide, we’ll break down how to determine your best macros within the NIH guidelines, the best macro splits for different goals, and how to optimize your diet for long-term success based on your needs.
What are macros (macronutrients) and why do they matter? Macros—protein, carbs, and fat—are the key to fueling your body effectively.
Unlike counting calories alone, tracking macros ensures you get the optimal nutrients to support your energy levels, metabolism, and muscle recovery.
Our macro calculator is designed to give you a customized macronutrient breakdown based on your fitness goals, activity level, and metabolism while adhering to NIH Dietary Reference Intakes (DRI) guidelines to keep you safe.
In this guide, we’ll break down how to determine your best macros within the NIH guidelines, the best macro splits for different goals, and how to optimize your diet for long-term success based on your needs.
What are macros (macronutrients) and why do they matter? Macros—protein, carbs, and fat—are the key to fueling your body effectively.
Unlike counting calories alone, tracking macros ensures you get the optimal nutrients to support your energy levels, metabolism, and muscle recovery.
Our macro calculator is designed to give you a customized macronutrient breakdown based on your fitness goals, activity level, and metabolism while adhering to NIH Dietary Reference Intakes (DRI) guidelines to keep you safe.
In this guide, we’ll break down how to determine your best macros within the NIH guidelines, the best macro splits for different goals, and how to optimize your diet for long-term success based on your needs.
A Simple Breakdown of Macros
A Simple Breakdown of Macros
A Simple Breakdown of Macros
Protein 🥩
Protein is essential for muscle repair, growth, and recovery. It helps maintain lean body mass, supports immune function, and keeps you feeling satisfied between meals.
Carbohydrates 🌾
Carbohydrates are your body's primary energy source, fueling both high-intensity workouts and daily activities. They help maintain blood glucose levels and support brain function.
Fat 🥑
Healthy fats are crucial for hormone production, vitamin absorption, and brain health. While they're calculated last in macro planning, they're equally important for optimal health and sustained energy levels.
How gymii. determines your macro split
How gymii. determines your macro split
How gymii. determines your macro split
By default, gymii. produces a balanced program for you after you input your information and goals. Our calculation leverages the official NIH Dietary Reference Intakes (DRI) guidelines, which recommend:
Carbohydrates: 45-65% of total calories
Fat: 20-35% of total calories
Protein: 10-35% of total calories
gymii.’s calculator adheres to these guidelines, and makes dynamic adjustments based on the following steps. As an example, we will use an individual who is 70kg, has a goal of gaining muscle, and is very active.
1. Calculate Protein First, we start with your body weight to determine protein needs:
Weight Loss: 1.5g per kg bodyweight
Muscle Gain: 1.8g per kg bodyweight
Maintenance: 1.2g per kg bodyweight
Active individuals get +20% increase
Cap at 35% per NIH guidelines
Example: 1.8g × 70kg = 126g protein +20% for activity = 151.2g protein = 30% of daily calories
2. Set Carbs Base carbs are set according to your goal:
Weight Loss: 45%
Muscle Gain: 50%
Maintenance: 45%
Active individuals get +5%
Cap at 65% per NIH guidelines
Example: Start at 50% (muscle gain) +5% for activity = 55% of daily calories
3. Balance with Fat Fat fills the remaining percentage, with these considerations:
Must stay between 20-35%
If outside this range, carb intake is adjusted down
Example: Remaining: 100% - 30% - 55% = 15 → 15% is below minimum 20% → Adjust carbs down to 50% to allow 20% fat
Following these steps, the person in the example will have obtained a program that is 30% protein, 50% carbs, and 20% fat.
By default, gymii. produces a balanced program for you after you input your information and goals. Our calculation leverages the official NIH Dietary Reference Intakes (DRI) guidelines, which recommend:
Carbohydrates: 45-65% of total calories
Fat: 20-35% of total calories
Protein: 10-35% of total calories
gymii.’s calculator adheres to these guidelines, and makes dynamic adjustments based on the following steps. As an example, we will use an individual who is 70kg, has a goal of gaining muscle, and is very active.
1. Calculate Protein First, we start with your body weight to determine protein needs:
Weight Loss: 1.5g per kg bodyweight
Muscle Gain: 1.8g per kg bodyweight
Maintenance: 1.2g per kg bodyweight
Active individuals get +20% increase
Cap at 35% per NIH guidelines
Example: 1.8g × 70kg = 126g protein +20% for activity = 151.2g protein = 30% of daily calories
2. Set Carbs Base carbs are set according to your goal:
Weight Loss: 45%
Muscle Gain: 50%
Maintenance: 45%
Active individuals get +5%
Cap at 65% per NIH guidelines
Example: Start at 50% (muscle gain) +5% for activity = 55% of daily calories
3. Balance with Fat Fat fills the remaining percentage, with these considerations:
Must stay between 20-35%
If outside this range, carb intake is adjusted down
Example: Remaining: 100% - 30% - 55% = 15 → 15% is below minimum 20% → Adjust carbs down to 50% to allow 20% fat
Following these steps, the person in the example will have obtained a program that is 30% protein, 50% carbs, and 20% fat.
By default, gymii. produces a balanced program for you after you input your information and goals. Our calculation leverages the official NIH Dietary Reference Intakes (DRI) guidelines, which recommend:
Carbohydrates: 45-65% of total calories
Fat: 20-35% of total calories
Protein: 10-35% of total calories
gymii.’s calculator adheres to these guidelines, and makes dynamic adjustments based on the following steps. As an example, we will use an individual who is 70kg, has a goal of gaining muscle, and is very active.
1. Calculate Protein First, we start with your body weight to determine protein needs:
Weight Loss: 1.5g per kg bodyweight
Muscle Gain: 1.8g per kg bodyweight
Maintenance: 1.2g per kg bodyweight
Active individuals get +20% increase
Cap at 35% per NIH guidelines
Example: 1.8g × 70kg = 126g protein +20% for activity = 151.2g protein = 30% of daily calories
2. Set Carbs Base carbs are set according to your goal:
Weight Loss: 45%
Muscle Gain: 50%
Maintenance: 45%
Active individuals get +5%
Cap at 65% per NIH guidelines
Example: Start at 50% (muscle gain) +5% for activity = 55% of daily calories
3. Balance with Fat Fat fills the remaining percentage, with these considerations:
Must stay between 20-35%
If outside this range, carb intake is adjusted down
Example: Remaining: 100% - 30% - 55% = 15 → 15% is below minimum 20% → Adjust carbs down to 50% to allow 20% fat
Following these steps, the person in the example will have obtained a program that is 30% protein, 50% carbs, and 20% fat.
Additional Preset Options for Different Fitness Goals
Additional Preset Options for Different Fitness Goals
Additional Preset Options for Different Fitness Goals
However, not everyone eats the same way and has the same goals, so we offer preset macro splits designed for specific health and fitness goals.
However, not everyone eats the same way and has the same goals, so we offer preset macro splits designed for specific health and fitness goals.
However, not everyone eats the same way and has the same goals, so we offer preset macro splits designed for specific health and fitness goals.
Determine the Best Macro Split for You
Determine the Best Macro Split for You
Determine the Best Macro Split for You
Which macro split fits your lifestyle? Here's a quick guide:
Trying to lose weight? Choose Weight Loss or Low Carb
Want to build muscle? Go for Bodybuilder or High Protein
Endurance athlete? Choose Endurance for optimal performance
Looking for balance? Try Mediterranean
Need something else entirely? We also have a custom option for you, where you can set it yourself. The best way to find your ideal macro split is to start with one plan, track your progress, and adjust as needed.
Which macro split fits your lifestyle? Here's a quick guide:
Trying to lose weight? Choose Weight Loss or Low Carb
Want to build muscle? Go for Bodybuilder or High Protein
Endurance athlete? Choose Endurance for optimal performance
Looking for balance? Try Mediterranean
Need something else entirely? We also have a custom option for you, where you can set it yourself. The best way to find your ideal macro split is to start with one plan, track your progress, and adjust as needed.
Which macro split fits your lifestyle? Here's a quick guide:
Trying to lose weight? Choose Weight Loss or Low Carb
Want to build muscle? Go for Bodybuilder or High Protein
Endurance athlete? Choose Endurance for optimal performance
Looking for balance? Try Mediterranean
Need something else entirely? We also have a custom option for you, where you can set it yourself. The best way to find your ideal macro split is to start with one plan, track your progress, and adjust as needed.
Final Thoughts: Take Control of your nutrition
Final Thoughts: Take Control of your nutrition
Final Thoughts: Take Control of your nutrition
No more guessing. No more following random diet trends. With the right macros, you can fuel your body properly, reach your fitness goals faster, and enjoy your food without unnecessary restrictions.
No more guessing. No more following random diet trends. With the right macros, you can fuel your body properly, reach your fitness goals faster, and enjoy your food without unnecessary restrictions.
No more guessing. No more following random diet trends. With the right macros, you can fuel your body properly, reach your fitness goals faster, and enjoy your food without unnecessary restrictions.
References
References
References
Espinosa-Salas, S. (2023, August 8). Nutrition: Macronutrient intake, imbalances, and interventions. In StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK594226/
Fogelholm, M., Anderssen, S., Gunnarsdottir, I., & Lahti-Koski, M. (2012). Dietary macronutrients and food consumption as determinants of long-term weight change in adult populations: A systematic literature review. Food & Nutrition Research, 56(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC3418611/
Solon-Biet, S. M., McMahon, A. C., Ballard, J. W. O., Ruohonen, K., Wu, L. E., Cogger, V. C., Warren, A., Huang, X., Pichaud, N., Melvin, R. G., Gokarn, R., Khalil, M., Turner, N., Cooney, G. J., Sinclair, D. A., Raubenheimer, D., Le Couteur, D. G., & Simpson, S. J. (2014). The ratio of macronutrients, not caloric intake, dictates cardiometabolic health, aging, and longevity in ad libitum-fed mice. Cell Metabolism, 19(3), 418-430. https://doi.org/10.1016/j.cmet.2014.02.009
Espinosa-Salas, S. (2023, August 8). Nutrition: Macronutrient intake, imbalances, and interventions. In StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK594226/
Fogelholm, M., Anderssen, S., Gunnarsdottir, I., & Lahti-Koski, M. (2012). Dietary macronutrients and food consumption as determinants of long-term weight change in adult populations: A systematic literature review. Food & Nutrition Research, 56(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC3418611/
Solon-Biet, S. M., McMahon, A. C., Ballard, J. W. O., Ruohonen, K., Wu, L. E., Cogger, V. C., Warren, A., Huang, X., Pichaud, N., Melvin, R. G., Gokarn, R., Khalil, M., Turner, N., Cooney, G. J., Sinclair, D. A., Raubenheimer, D., Le Couteur, D. G., & Simpson, S. J. (2014). The ratio of macronutrients, not caloric intake, dictates cardiometabolic health, aging, and longevity in ad libitum-fed mice. Cell Metabolism, 19(3), 418-430. https://doi.org/10.1016/j.cmet.2014.02.009
