Macro Calculator
Calculate your daily macronutrient needs for optimal nutrition
Understanding Macronutrients
Protein (4 kcal/g)
Essential for muscle building and repair. Sources include meat, fish, eggs, and legumes.
Carbohydrates (4 kcal/g)
Primary energy source. Found in grains, fruits, vegetables, and legumes.
Fats (9 kcal/g)
Important for hormone production and nutrient absorption. Found in oils, nuts, and avocados.
Frequently Asked Questions
What are macronutrients?
Macronutrients (macros) are the three main nutrients your body needs in large amounts:
- Protein: Essential for building and repairing tissues
- Carbohydrates: Main energy source for your body
- Fats: Important for hormone production and nutrient absorption
How accurate is this calculator?
This calculator provides estimates based on well-established formulas and research. However, individual needs may vary based on factors like genetics, medical conditions, and specific training goals. Consider these results as a starting point and adjust based on your progress and needs.
How should I track my macros?
To track your macros effectively:
- Use a food tracking app
- Weigh your food for accuracy
- Plan meals in advance
- Read nutrition labels carefully
- Be consistent with tracking
When should I adjust my macros?
Consider adjusting your macros when:
- Your weight loss/gain stalls for 2-3 weeks
- Your activity level changes significantly
- Your goals change
- You experience significant energy changes
- Your body composition changes notably