PumpyAn estimate for guidance – not medical advice.
How we split your macros
We set protein at 2 g per kg of body weight (filling, muscle-protecting), fat at around 27% of your calories (important for hormones) and fill the rest with carbs (your main energy source for training).
This is a proven default split. You can shift carbs and fat to taste – protein stays the anchor.
FAQ
Do I have to track macros?
Not necessarily. For many people "enough protein and within your calorie target" is enough. But tracking helps you build a feel for portions.
Where do I get my calorie target?
Use our calorie (TDEE) calculator and subtract a deficit to lose or add a surplus to build.
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