Complete Guide: Macro Calculator for CrossFit
Calculate your CrossFit macros for peak performance. Fuel demanding WODs, support strength work, and recover for tomorrow's training.
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Nutrition for CrossFit Performance
CrossFit demands everything - strength, power, endurance, and gymnastics. Your nutrition needs to support high-intensity metcons, heavy lifting days, and skill work. Under-fueling in CrossFit leads to poor performance and breakdown.
- 1CrossFit's mixed demands require adequate carbs AND protein
- 2High training volume means high calorie needs for most CrossFitters
- 3Recovery nutrition is crucial with frequent intense training
- 4Zone and macro counting are both popular in the CF community
- 5Competition nutrition requires more carbs than daily training
CrossFit-Optimized Macro Ratios
Balance fuel for both strength and metcon demands:
| Split Name | Protein | Carbs | Fat |
|---|---|---|---|
Zone Diet The traditional CrossFit nutrition approach. Balanced and effective. | 30% | 40% | 30% |
Performance Higher carbs for competitive CrossFitters with high training volume. | 25% | 50% | 25% |
Strength Focus When prioritizing strength gains. Slightly higher protein. | 30% | 40% | 30% |
Lean Out For body composition improvement while maintaining performance. | 35% | 35% | 30% |
Expert Tips for CrossFit
- ✓Eat enough - CrossFit training burns massive calories
- ✓Carbs before WODs improve performance significantly
- ✓Post-workout nutrition is critical for recovery between sessions
- ✓Don't fear carbs - they fuel high-intensity work
- ✓Meal prep is essential with CrossFit schedules
- ✓Competition days require more carbs than training days
Frequently Asked Questions
What's the best macro split for CrossFit?
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The Zone Diet (30/40/30 P/C/F) is popular and effective. Competitive athletes may need more carbs (25/50/25). Start with Zone and adjust based on energy and performance.
How many calories do CrossFitters need?
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More than you think. A 170lb male CrossFitter training 5-6 days might need 2800-3500+ calories. Under-eating is more common than overeating in CrossFit.
Should I eat before or after WODs?
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Both. Eat 2-3 hours before for fuel, something small 30-60 min before if needed, and within 30-60 min after for recovery. Post-workout is especially important.
Is the Zone Diet good for CrossFit?
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Yes - it's been the default CrossFit nutrition since the beginning. The 40/30/30 macro split supports both strength and endurance. Many elite CrossFitters started with Zone.
How do I fuel for two-a-days?
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You need more food. Add a recovery meal between sessions (protein + carbs), increase total carbs, and don't skimp on post-workout nutrition after either session.
Should I eat differently for strength vs metcon days?
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Slightly. Metcon days benefit from more carbs around training. Strength days can be slightly lower carb. But consistency in total nutrition matters more than daily manipulation.
Looking for the standard Macro Calculator?
Go to Main Macro Calculator