How Macro Targets Are Calculated
How M0VE calculates your daily protein, carbohydrate, and fat targets from your calorie target and training load.
M0VE calculates your daily protein, carbohydrate, and fat targets from your total calorie target, adjusted for your sport and training load. Targets change day to day based on whether you are training or resting.
The Split
Macro targets are derived from your daily calorie target using a sport-specific split. The percentages below represent the proportion of total daily calories allocated to each macronutrient.
Endurance sports (cycling, running, triathlon, swimming)
| Training load | Protein | Carbs | Fat |
|---|---|---|---|
| Rest day | 30% | 40% | 30% |
| Light | 25% | 50% | 25% |
| Moderate | 22% | 55% | 23% |
| Hard | 20% | 60% | 20% |
| Very hard | 18% | 65% | 17% |
| Race day | 15% | 70% | 15% |
Strength sports (weight training)
| Training load | Protein | Carbs | Fat |
|---|---|---|---|
| Rest day | 35% | 35% | 30% |
| Light | 32% | 40% | 28% |
| Moderate | 30% | 45% | 25% |
| Hard | 28% | 48% | 24% |
| Very hard | 27% | 50% | 23% |
General / mixed sports
| Training load | Protein | Carbs | Fat |
|---|---|---|---|
| Rest day | 30% | 40% | 30% |
| Light | 28% | 45% | 27% |
| Moderate | 25% | 50% | 25% |
| Hard | 23% | 54% | 23% |
| Very hard | 20% | 58% | 22% |
Calorie to Gram Conversion
Once the split is applied, grams are calculated using standard energy density values:
| Macronutrient | Calories per gram |
|---|---|
| Protein | 4 kcal/g |
| Carbohydrate | 4 kcal/g |
| Fat | 9 kcal/g |
Why Carbs Increase on Hard Days
Carbohydrate is the primary fuel for high-intensity exercise. At moderate to hard training loads, your muscles rely predominantly on glycogen. Increasing carb targets on hard and race days ensures you have sufficient glycogen available before the session and can replenish stores afterwards.
On rest days and light training days, the relative protein percentage increases to support muscle repair and adaptation.
Protein Floors
Regardless of calorie target or sport, M0VE applies minimum protein floors to prevent targets from dropping below levels needed to maintain muscle mass:
| Profile | Minimum protein |
|---|---|
| General | 1.4g per kg body weight |
| Endurance athlete | 1.6g per kg body weight |
| Strength athlete | 1.8g per kg body weight |
If the percentage-based calculation produces a protein figure below the floor for your body weight, M0VE uses the floor value and redistributes the remaining calories across carbs and fat.
Limitations
Macro targets are a starting point, not a prescription. Individual requirements vary based on metabolism, gut tolerance, training history, and body composition goals. If you are working with a coach or dietitian, their specific recommendations should take precedence over M0VE's defaults.