☾ Macro Calculator (Protein, Carbs, Fat)
Get a custom macronutrient split based on your body stats, activity level, and fitness goal.
Sync to Your Cycle
Get personalized daily workouts, cycle tracking, and custom nutrition plans matching your current phase inside the Moona Web App.
Start Free AI Coaching ✦🧬 Macros & Your Menstrual Cycle
Macronutrients — protein, carbohydrates, and fat — are the building blocks of your nutrition. The right ratio depends on your goals, activity level, and where you are in your menstrual cycle.
✦ How much protein do women actually need? ↓
Research suggests 1.6–2.2 g of protein per kg of body weight for active women. During a calorie deficit, higher protein (2.0 g/kg) helps preserve muscle mass. During maintenance, 1.6 g/kg is sufficient for most women.
✦ Should I adjust macros across my cycle? ↓
Yes! In the follicular phase (days 1–14), your body uses carbohydrates more efficiently — a great time for slightly higher carbs. In the luteal phase (days 15–28), increasing healthy fats by 5–10% can help reduce cravings and support hormone production.
✦ What's more important — total calories or macro ratios? ↓
Total calories determine whether you gain, lose, or maintain weight. But macro ratios determine body composition — how much of that weight is muscle vs. fat. Both matter, but start with total calories first, then dial in your macros.
✦ Is 2g of protein per kg of body weight too much? ↓
For healthy individuals with normal kidney function, intakes up to 2.2g/kg are well-supported by research and show no adverse effects. A meta-analysis of 49 studies found no association between high protein intake and kidney damage in healthy adults. If you have pre-existing kidney conditions, consult your nephrologist before exceeding 1.2g/kg.
✦ Do I need to hit my macros exactly every day? ↓
No — perfection isn't necessary. Aim for your protein target within ±10g daily, and let carbs and fat flex within a ±20g range. What matters most is the weekly average. One high-carb day won't derail progress if the overall week is on target. Consistency over weeks matters far more than precision on any single day.
✦ How should macros change during a bulk vs. a cut? ↓
During a cut (calorie deficit), protein increases to 2.0–2.2g/kg to preserve muscle, fat stays at a minimum of 0.8g/kg for hormonal health, and carbs absorb the remaining calorie reduction. During a bulk (surplus), protein can drop to 1.6–1.8g/kg since muscle-preservation pressure is lower, and extra calories go primarily to carbohydrates to fuel training volume.
📖 How to Calculate Your Macros
Enter your body stats (weight, height, age, gender), select your activity level, and choose your primary goal — fat loss, maintenance, or muscle building. The calculator computes your TDEE first, then distributes calories across protein, carbohydrates, and fat using evidence-based ratios.
Protein is set first (based on body weight), then fat is allocated as a percentage of total calories, and remaining calories fill the carbohydrate target. This hierarchy ensures you always hit your protein minimum regardless of the goal.
📊 Reading Your Macro Split
Your macro split shows daily grams and calories for each macronutrient. Protein provides 4 kcal/g, carbohydrates provide 4 kcal/g, and fat provides 9 kcal/g. Hitting your protein target within ±10g is more important than exact carb-fat precision.
The cycle insight note reminds you to shift your carb-fat ratio slightly across your menstrual cycle: favor carbohydrates during the follicular phase (higher insulin sensitivity) and healthy fats during the luteal phase (lower insulin sensitivity, increased fat oxidation).
⚕️ When to Consult a Nutritionist
Seek professional guidance if you have kidney disease (high protein intake may require adjustment), if you're managing type 1 or type 2 diabetes (carbohydrate targets need clinical calibration), or if tracking macros triggers anxiety or obsessive behaviors around food. A registered dietitian can tailor macro targets to your medical history and relationship with food.