Macro Calculator

Understanding Your Macronutrients

Your body needs a mix of nutrients every day to function properly. These are called macronutrients - carbohydrates, proteins, and fats - and they each serve different essential roles. Understanding how to balance these macros can help you meet goals like losing fat, building muscle, or maintaining your current weight in a healthy way.

Carbohydrates

Carbs are your body's primary energy source. They fuel your brain, muscles, and organs. Not all carbs are created equal: focus on complex carbs like oats, brown rice, sweet potatoes, and whole fruits instead of refined sugars. Each gram of carbohydrate provides 4 calories.

Protein

Protein is essential for repairing and building muscle tissue, supporting immune function, and keeping you full. It's especially important for those aiming to build lean mass or retain muscle during weight loss. Great sources include lean meats, fish, eggs, legumes, and tofu. Each gram of protein also provides 4 calories.

Fats

Dietary fat is crucial for hormone production, brain health, and absorbing fat-soluble vitamins (A, D, E, K). Choose healthy fats such as olive oil, nuts, seeds, and avocado. Fat is calorie-dense, providing 9 calories per gram, so portion control matters.

Your Caloric Goal

We calculate your daily calorie target using the BMR (Basal Metabolic Rate) and adjust it based on your activity level and goal:

• Maintain: Your body's estimated daily need to stay at your current weight.
• Lose: Typically 500 kcal below maintenance - promotes fat loss while preserving muscle.
• Gain: Typically 300 kcal above maintenance - ideal for lean muscle gain.

Macro Distribution Options

You can tailor your nutrition by selecting a macro ratio that aligns with your goals or dietary preferences. Here's a breakdown:

How We Calculate Macros

We take your calorie goal and multiply it by the selected macro percentages. Then we convert calories into grams:

• Carbs: (calories * % carbs) / 4
• Protein: (calories * % protein) / 4
• Fat: (calories * % fat) / 9

This gives you clear gram targets that you can follow throughout your day using nutrition labels or meal planning apps.

Final Tips

• Try to hit your macros consistently across the week - consistency matters more than perfection.
• Track your food using apps like MyFitnessPal or Cronometer for precision.
• Adjust your macros as your body changes or your goals evolve.
• Don't forget hydration and micronutrients (vitamins & minerals) - macros are only part of the equation.

Note: These recommendations are general and not a substitute for professional medical or nutritional advice.