Macro Calculator
Understanding Macronutrients
Macronutrients, or "macros," are the three main nutrients that provide your body with energy: protein, carbohydrates, and fat. Understanding and tracking your macros can help you achieve specific fitness and health goals more effectively than simply counting calories alone.
The Three Macronutrients
Protein
4 calories per gram
Essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function.
Sources: Meat, fish, eggs, dairy, legumes, tofu
Carbohydrates
4 calories per gram
Your body's primary energy source, especially important for brain function and high-intensity exercise.
Sources: Grains, fruits, vegetables, legumes
Fat
9 calories per gram
Essential for hormone production, nutrient absorption, and protecting vital organs.
Sources: Oils, nuts, avocados, fatty fish
How We Calculate Your Macros
Our calculator uses a two-step process:
- Calculate TDEE: We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiply by your activity level to get your Total Daily Energy Expenditure (TDEE).
- Apply goal-based adjustments: Depending on whether you want to lose, maintain, or gain weight, we adjust your calorie target and set optimal macro ratios.
| Goal | Calorie Adjustment | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lose Weight | -500 cal/day | 35% | 35% | 30% |
| Maintain | 0 | 25% | 45% | 30% |
| Gain Weight | +300 cal/day | 25% | 50% | 25% |
| Build Muscle | +500 cal/day | 30% | 45% | 25% |
Tips for Hitting Your Macros
- Plan meals ahead: Prep meals in advance to ensure you meet your targets
- Use a food tracking app: Apps like MyFitnessPal make tracking easier
- Focus on whole foods: Prioritize nutrient-dense foods over processed options
- Spread protein throughout the day: Aim for 20-40g of protein per meal
- Don't fear carbs or fat: Both are essential for optimal health
- Stay flexible: Hitting your macros within 5-10% is perfectly fine
Frequently Asked Questions
What are macros and why should I track them?
Macros (macronutrients) are protein, carbohydrates, and fat - the three nutrients that provide calories. Tracking macros helps ensure you're getting the right balance of nutrients for your goals, whether that's building muscle, losing fat, or improving athletic performance.
How much protein do I need to build muscle?
For muscle building, aim for 1.6-2.2 grams of protein per kilogram of body weight (0.7-1g per pound). Our calculator sets protein at 30% of calories for muscle-building goals, which typically falls within this optimal range.
Are carbs bad for weight loss?
No, carbs are not inherently bad for weight loss. Total calorie intake is what matters most. However, our calculator reduces carb percentage slightly during weight loss to allow for higher protein intake, which helps preserve muscle and keeps you feeling full.
Should I eat the same macros every day?
For most people, consistency helps build habits. However, some athletes use "carb cycling" where they eat more carbs on training days and fewer on rest days. Start with consistent macros and adjust based on your results and preferences.
What if I don't hit my exact macros?
Don't stress about perfection. Being within 5-10 grams of each macro is perfectly fine. Focus on hitting your protein target first, as it's most important for body composition. Calories matter most for weight change, so prioritize getting close to your calorie target.
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