Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your body, activity level, and goal. Tuned for combat sport athletes.
Gender
Goal
Macronutrient Calculator for Combat Athletes
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies an activity multiplier to get your Total Daily Energy Expenditure (TDEE). From there, it adjusts calories based on your goal — a 500 kcal deficit for cutting, maintenance for holding weight, or a 350 kcal surplus for lean bulking — and splits them into protein, carbs, and fat based on evidence-backed ratios for athletes.
Combat sport athletes have higher protein demands than the general population. During a cut, protein is pushed to 40% of total calories to preserve lean mass while losing fat. During maintenance and bulking, carbohydrates take a bigger share to fuel intense training sessions and aid recovery. Fat stays at 20-30% for hormonal health and joint support.
For personalized macro tracking integrated with your training plan, the Titans Grip apps include a built-in nutrition engine that adapts your macros to your training schedule and weight class targets.