Macro Calculator

Understanding Macronutrients and Your Diet

Macronutrients are the three main categories of nutrients that provide your body with energy: protein, carbohydrates, and fat. Understanding how to balance these nutrients is essential for achieving your health and fitness goals, whether you're looking to lose weight, build muscle, or maintain your current physique.

What Are Macros?

Each macronutrient serves a specific purpose in your body:

• Protein (4 calories per gram): Essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones.
• Carbohydrates (4 calories per gram): Your body's primary energy source, especially important for brain function and high-intensity exercise.
• Fat (9 calories per gram): Necessary for hormone production, nutrient absorption, and providing sustained energy.

How the Calculator Works

This macro calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then adjusts for your activity level to determine your Total Daily Energy Expenditure (TDEE). Based on your goal, it then calculates the optimal macronutrient distribution.

Choosing the Right Diet Approach

Different macro ratios work better for different goals and preferences:

• Balanced (40/30/30): Ideal for general health and sustainable eating. Works well for most people.
• Low-Carb (25/35/40): May help with fat loss and blood sugar management. Good for those who feel better with fewer carbs.
• High-Protein (30/40/30): Excellent for athletes and those building muscle. Helps preserve muscle during weight loss.
• Ketogenic (5/25/70): Very low-carb approach that shifts your body to burning fat for fuel. Requires strict adherence.

The Importance of Meal Timing

While total daily intake matters most, meal timing can help optimize energy levels and workout performance. Eating protein throughout the day helps maintain muscle protein synthesis, while timing carbs around workouts can enhance performance and recovery.