Macro Calculator
Calculate your personalized macronutrient recommendations based on your goals.
Understanding Macros
Protein
Essential for muscle repair and growth. Each gram contains 4 calories. Protein helps with satiety and preserving muscle mass during weight loss.
Carbohydrates
Primary energy source for your body. Each gram contains 4 calories. Includes sugars, starches, and fiber.
Fats
Important for hormone production and nutrient absorption. Each gram contains 9 calories. Includes healthy fats like omega-3s.
Frequently Asked Questions
What are macronutrients?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. They each play crucial roles in your body's function.
How accurate is this calculator?
This calculator uses well-established formulas for estimating your needs. However, individual results may vary based on factors like metabolism, body composition, and activity level.
Should I track all my macros?
While tracking all macros can be beneficial, focusing on protein intake and total calories is often a good starting point. Adjust based on your goals and preferences.
What about micronutrients?
While macros are important, don't forget about micronutrients (vitamins and minerals). Eat a variety of whole foods to ensure you're getting all necessary nutrients.
How often should I adjust my macros?
Reassess your macros every 4-8 weeks, or when there are significant changes in your weight, activity level, or goals. Make adjustments based on your progress.