Macros Calculation Changelog
Every change to the formulas, multipliers, safety floors, and assumptions behind our macro targets. Dated, attributed, and linked back to the underlying methodology.
Published methodology page and dedicated macros sitemap
Added a full walkthrough of every formula and multiplier at /methodology. Moved the 420 variant URLs into a dedicated sitemap at /sitemap-macros.xml.
No numbers on any /macros page changed. This release made the calculation transparent and easier for Google and AI search to understand as a coherent collection.
Reviewed by Andrew Menechian
Macro framework v2
Goal adjustments switched from flat calorie deltas to percent-of-TDEE: cut at 0.80, bulk at 1.10, maintain at 1.00. Protein held at lean-mass basis: 2.6 g/kg on cuts, 2.3 g/kg on bulks and maintenance. Fat set as percent of target calories with sex-specific floors.
Rationale: percentage-based deficits scale properly across body sizes, where flat 500-kcal deltas are aggressive on small frames and trivial on large ones. Safety floors on fat grams protect hormone production at low calorie totals. Sources on the methodology page include ISSN 2017 (Aragon et al.), Helms 2014, and Loucks and Thuma 2003.
Reviewed by Andrew Menechian
Initial macro framework v1
First shipped version of the calculated macro targets covering 420 weight x sex x goal x activity combinations. BMR via Katch-McArdle. TDEE via a five-tier activity model.
Designed by Andrew Menechian based on ISSN position stands and applied sports-nutrition literature. Validated against a sample of FitCommit beta users across weights from 130 to 260 lbs.
Reviewed by Andrew Menechian