Set Daily Macro Goals

1. Set Daily Macro Goals

Easily adjust your macros for each day. Lower carbs on rest days or increase protein on workout days to match your routine.

You’re free to:

• Set unique macro goals for every day
• Keep the same targets across the week
• Update individual days as your training evolves

To edit your targets, open the Account tab and tap Macro Targets.

2. How your daily targets are calculated

Gympal calculates your daily calories and macros using your personal details and goals. Your BMR is estimated with the Mifflin–St Jeor equation, then adjusted based on your activity level, weight goal, and desired rate of change.

Together, this gives you a daily target that matches your body and training needs.

All of this information is collected during onboarding when you first join Gympal.

3. Default Macro Distribution

Gympal gives you a starting macro breakdown based on your weight goal:

• Lose Weight: 30% protein, 45% carbs, 25% fat
• Maintain Weight: 30% protein, 40% carbs, 30% fat
• Gain Weight: 25% protein, 50% carbs, 25% fat