Marcus Filly Macro Calculator

Marcus Filly Macro Calculator – Optimize Your Nutrition

Optimize your nutrition for performance and physique goals

Personal Information

Gender

Male Female

Age

Weight (kg)

Height (cm)

Activity Level

Goal

Approach

About Marcus Filly’s Approach

Marcus Filly emphasizes sustainable nutrition that supports both performance and physique goals. His approach focuses on adequate protein intake, strategic carbohydrate timing, and healthy fats to fuel training and recovery.

Your Macro Breakdown

Daily Calories

2,350

Protein

165g

Carbohydrates

240g

Fats

65g

Macronutrient Distribution

Protein 35% Carbs 40% Fats 25%

Recommendations

Consume 1.6-2.2g of protein per kg of body weight
Time carbohydrates around your workouts
Include healthy fats for hormone production

Ready to optimize your nutrition?

Get personalized meal plans and recipes tailored to your macros.

Detailed Macro Breakdown

Daily Totals

Calories

2,350

Target

2,350

Protein

165g

660 calories

28% of calories

1.6-2.2g/kg

Carbohydrates

240g

960 calories

41% of calories

3-5g/kg

Fats

65g

585 calories

25% of calories

0.8-1.2g/kg

Meal Distribution

Breakfast

7:00 AM

25% of daily intake ~590 calories

Lunch

12:30 PM

30% of daily intake ~705 calories

Pre-Workout

4:00 PM

15% of daily intake ~350 calories

Dinner

7:30 PM

30% of daily intake ~705 calories

Adjustment Guidelines

Weight Loss Plateau

If weight loss stalls for 2+ weeks, reduce calories by 10% or increase activity.

Energy Levels

If feeling fatigued during workouts, consider increasing carbohydrates pre-training.

Recovery

If recovery is slow, ensure adequate protein intake and consider increasing overall calories.

Macro Proportions

Weekly Progress

Macronutrient Distribution

Food Sources

Protein Sources

Chicken Breast Greek Yogurt Eggs Salmon Whey Protein

Carb Sources

Oats Sweet Potato Brown Rice Quinoa Fruits

Fat Sources

Avocado Nuts Olive Oil Nut Butter Seeds

Daily Intake Timeline

Comparison to Guidelines

Your Protein Intake 165g

Minimum (140g) Optimal Range Maximum (190g)

Your Carb Intake 240g

Minimum (180g) Optimal Range Maximum (300g)

Your Fat Intake 65g

Minimum (55g) Optimal Range Maximum (85g)

Sample Daily Meal Plan

Breakfast (7:00 AM)

~590 calories

Protein Oats with Berries 420 cal

35g protein, 55g carbs, 8g fat

Black Coffee 5 cal

Lunch (12:30 PM)

~705 calories

Grilled Chicken Salad 450 cal

40g protein, 25g carbs, 20g fat

Whole Grain Bread 255 cal

10g protein, 45g carbs, 3g fat

Pre-Workout (4:00 PM)

~350 calories

Banana & Protein Shake 350 cal

25g protein, 45g carbs, 5g fat

Dinner (7:30 PM)

~705 calories

Salmon with Quinoa & Veggies 580 cal

35g protein, 45g carbs, 25g fat

Greek Yogurt 125 cal

15g protein, 10g carbs, 2g fat

Meal Planning Tools

Daily Totals

Calories 2,350

Protein 165g

Carbohydrates 240g

Fats 65g

Food Swaps

Breakfast Options

Scrambled eggs with toast
Greek yogurt with granola
Protein smoothie

Lunch Options

Turkey wrap with side salad
Quinoa bowl with chickpeas
Tuna salad with crackers

Dinner Options

Chicken stir-fry with rice
Lean beef with sweet potato
Lentil curry with naan

Get Personalized Recipes

Access our database of 200+ recipes tailored to your macro targets.

Personal Information

About Marcus Filly’s Approach

Your Macro Breakdown

Recommendations

Ready to optimize your nutrition?

Detailed Macro Breakdown

Daily Totals

Meal Distribution

Adjustment Guidelines

Macro Proportions

Weekly Progress

Macronutrient Distribution

Food Sources

Daily Intake Timeline

Comparison to Guidelines

Sample Daily Meal Plan

Breakfast (7:00 AM)

Lunch (12:30 PM)

Pre-Workout (4:00 PM)

Dinner (7:30 PM)

Meal Planning Tools

Daily Totals

Food Swaps

Get Personalized Recipes

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