> ## Documentation Index > Fetch the complete documentation index at: https://docs.ironcoaching.app/docs/llms.txt > Use this file to discover all available pages before exploring further. # Macro Calculator > Auto-derive macro targets from goal, bodyweight, and training day. # Macro Calculator The macro calculator derives daily protein, carbs, and fats from the athlete's **goal**, **bodyweight**, and **training day vs rest day** — so you don't have to type numbers from scratch. ## What It Does When setting up or editing a nutrition plan, click **Calculate macros** to generate starting targets based on: | Input | Options | | -------------- | ------------------------------------------------------------ | | **Goal** | Cut, Maintain, Recomp, Bulk | | **Bodyweight** | Pulled from athlete profile if set, otherwise enter manually | | **Day type** | Training day vs rest day (separate macro splits) | Cuts pull calories below maintenance with protein held high. Bulks add a moderate surplus weighted toward carbs. Recomp keeps calories near maintenance with protein elevated. Training days get more carbs than rest days at the same daily total. ## How to Use It 1. Open the athlete's **Nutrition** tab and click **New Plan** (or edit an existing one) 2. Click **Calculate macros** 3. Pick the goal and confirm bodyweight 4. The calculator fills protein / carbs / fat / calories for both training and rest days 5. Adjust any field manually before saving — the calculator is a starting point, not a lock ## Who It's For Available on all coach plans (Basic, Pro, Expert). Use it whenever you'd otherwise be typing macro numbers by hand — the calculator pairs naturally with [macros-only plans](/nutrition/macros-only-plans) and full meal-based plans alike. Re-run the calculator whenever the athlete's bodyweight changes meaningfully (every 4–6 weeks on a cut or bulk) to keep targets aligned with current trajectory.