Macro Calculator
Calculate your optimal protein, carbs, and fat distribution for your fitness goals.
Your Stats
Daily Plan
Understanding Macronutrients
Protein (4 cal/g)
Essential for muscle growth and repair. Higher protein intake is crucial during weight loss to prevent muscle loss.
Carbs (4 cal/g)
The body's primary energy source. Carbs fuel your workouts and protect protein from being used as energy.
Fats (9 cal/g)
Crucial for hormone regulation. Fats are energy-dense and help with nutrient absorption.
How We Calculate Your Macros
- 1. Calculate TDEE: We use the Mifflin-St Jeor equation to find your daily energy expenditure.
- 2. Adjust for Goal: We subtract 500 calories for cutting, or add 300 for bulking.
- 3. Set Protein: We prioritize protein based on your goal (higher for cutting).
- 4. Set Fats: We ensure a healthy minimum limit for hormonal health.
- 5. Remainder: The rest of your calories are allocated to carbohydrates.
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