Macro Calculator

Macronutrients are nutrients that the body requires in large amounts, primarily protein, carbohydrates, and fats. These nutrients provide energy and support various bodily functions.

Protein

Protein is an essential component of muscles, bones, skin, and blood. It plays a key role in almost all metabolic processes in the body.

• Each gram of protein provides 4 calories of energy
• Protein is the basic building material for muscle tissue
• Good sources include lean meats, fish, eggs, legumes, and dairy products

Carbohydrates

Carbohydrates are the body's primary energy source, especially for the brain and muscles. They can be categorized as simple carbs (sugars) and complex carbs (starches and fiber).

• Each gram of carbohydrates provides 4 calories of energy
• They are the preferred fuel for high-intensity exercise
• Prioritize fiber-rich sources like whole grains, fruits, and vegetables

Fats

Fat is an essential nutrient crucial for hormone balance, cell health, and nutrient absorption. Healthy fat intake benefits overall health.

• Each gram of fat provides 9 calories of energy
• Fats help maintain healthy hormone levels
• Unsaturated fats (found in olive oil, avocados, and nuts) are healthier than saturated fats

Calculating your macronutrient needs starts with determining your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then adjusting calorie intake based on your fitness goals.

Basal Metabolic Rate (BMR)

BMR is the minimum energy needed to maintain basic life functions at complete rest. This calculator uses the Mifflin-St Jeor formula to calculate BMR:

For men:

$${ BMR = 88.362 + (13.397 × weight_{kg}) + (4.799 × height_{cm}) - (5.677 × age_{years}) }$$

For women:

$${ BMR = 447.593 + (9.247 × weight_{kg}) + (3.098 × height_{cm}) - (4.330 × age_{years}) }$$

Total Daily Energy Expenditure (TDEE)

TDEE is calculated by multiplying your BMR by an activity factor based on your activity level:

$${ TDEE = BMR × ActivityFactor }$$

• Sedentary = BMR × 1.2 (little or no exercise)
• Lightly Active = BMR × 1.375 (exercise 1-3 times/week)
• Moderately Active = BMR × 1.55 (exercise 3-5 times/week)
• Very Active = BMR × 1.725 (exercise 6-7 times/week)
• Extremely Active = BMR × 1.9 (very intense daily exercise or physical job)

Calorie Goal Adjustments

Adjust your TDEE based on your fitness goal:

• Weight Loss: TDEE minus 500 calories (approximately 1 lb of weight loss per week)
• Weight Maintenance: Keep TDEE as is
• Weight Gain: TDEE plus 500 calories (with appropriate strength training)

Different macronutrient ratios suit different fitness goals and personal preferences. Here are some common distribution patterns:

Balanced (30% Protein, 40% Carbs, 30% Fat)

This is a balanced approach suitable for most people. It provides adequate protein for muscle repair, moderate carbs for energy, and sufficient fat for hormone health.

Low Fat (30% Protein, 55% Carbs, 15% Fat)

This distribution increases carbohydrate intake while reducing fat. It's suitable for endurance athletes like marathon runners and triathletes who need high energy supplies.

Low Carb (35% Protein, 25% Carbs, 40% Fat)

This approach limits carb intake and increases fat consumption. Many people find this helpful for weight loss and improved blood sugar control, but it may not be optimal for high-intensity training.

High Protein (40% Protein, 30% Carbs, 30% Fat)

This distribution emphasizes protein intake, suitable for those in a muscle-building phase and strength trainers. The increased protein helps with muscle recovery and growth.

Custom Distribution

You can customize your macronutrient ratios based on personal preferences and specific needs. Ensure the total of protein, carbs, and fat equals 100%.