Most calculators tell you how to eat less. This one tells you how to fuel performance — your training-day and rest-day targets, built the way I build them for clients.
That's your performance number. But calories without macros is half a plan — protein decides whether you keep muscle while you change.
Unlock your full breakdown — exact macros, plus training-day vs rest-day targets.
No spam. Your numbers + occasional coaching insights from Onyx. Unsubscribe anytime.Push carbs around your session. Fuel the work, recover faster.
Slightly lower carbs, protein stays high. Recovery is where you adapt.
Your protein target — 0g every single day — is non-negotiable. It's set at ~2g per kg of bodyweight, the range the research supports for athletes in a deficit or building phase.
Hitting them for 12 weeks while training, working and living — that's the part most people fail at. That's what coaching fixes. If you want the plan and the accountability, start here.
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