Macro Calculator - Macronutrient Calculator
Calculate your ideal daily protein, carbohydrates, and fat intake based on your calorie goals and dietary preferences. Perfect for weight loss, maintenance, or muscle building.
Understanding Macronutrients
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays unique roles in your health and body composition, and the ideal balance depends on your goals.
Protein
Protein is essential for building and repairing tissues, especially muscle. It has 4 calories per gram and the highest thermic effect, meaning your body burns about 30% of protein calories during digestion. Adequate protein also increases satiety and helps preserve muscle mass during weight loss. Aim for 0.7-1.0g per pound of body weight for active individuals.
Carbohydrates
Carbohydrates are your body's preferred energy source, especially for high-intensity exercise. They have 4 calories per gram and are stored as glycogen in muscles and liver. Complex carbs from whole grains, fruits, and vegetables provide sustained energy and important fiber. While low-carb diets are popular, most people perform better with moderate carb intake.
Fats
Dietary fat is essential for hormone production, brain health, and vitamin absorption. It has 9 calories per gram, making it very calorie-dense. Focus on unsaturated fats from sources like avocados, nuts, seeds, olive oil, and fatty fish. Limit saturated fats and avoid trans fats. Even when cutting calories, don't go below 20% of calories from fat.
Choosing Your Diet Type
- Balanced: A moderate approach suitable for most people, with adjustments based on your goal (loss/maintenance/gain).
- High Protein: Emphasizes protein for muscle building or preservation. Great for weight loss or body recomposition.
- Low Carb: Reduces carbs to 25% of calories. Can help with appetite control and stable blood sugar, but may reduce exercise performance.
- Keto: Very low carb (5%) and high fat (70%). Puts body in ketosis. Requires strict adherence and isn't necessary for most people.
Tracking Your Progress
Use a food tracking app to log your meals and monitor macro intake. After 2-3 weeks, assess your progress. If you're not seeing expected results, adjust your calorie target by 100-200 calories and continue monitoring. Remember that consistency matters more than perfection.