Macro Calculator
Calculate your optimal protein, carbs, and fat distribution for your fitness goals
Your Information
Daily Calorie Target
0
calories per day
Macro Breakdown
Protein0g
0%
0 calories from protein
Carbohydrates0g
0%
0 calories from carbs
Fats0g
0%
0 calories from fats
Maintenance Tips
- • Monitor weight weekly for consistency
- • Adjust calories if weight changes
- • Focus on balanced nutrition
- • Maintain regular exercise routine
Understanding Macronutrients
P
Protein
4 calories per gram. Essential for muscle growth, repair, and maintenance. Higher protein helps preserve muscle during weight loss.
Sources: Chicken, fish, eggs, dairy, legumes, tofu
C
Carbohydrates
4 calories per gram. Primary energy source for workouts and daily activities. Helps fuel intense training and recovery.
Sources: Rice, pasta, bread, oats, fruits, vegetables
F
Fats
9 calories per gram. Essential for hormone production, vitamin absorption, and overall health. Don't eliminate fats completely.
Sources: Nuts, seeds, avocado, olive oil, fatty fish
How We Calculate Macros
- 1. Calculate TDEE: Your Total Daily Energy Expenditure based on BMR and activity level
- 2. Adjust for goal: Subtract 500 cal for cutting, add 300 cal for bulking
- 3. Set protein: Higher for cutting (1g/lb), moderate for bulking (0.9g/lb)
- 4. Set fats: 0.4-0.5g per lb body weight for hormonal health
- 5. Fill with carbs: Remaining calories go to carbohydrates for energy
Important Notes
• These are starting points: Monitor your progress and adjust based on results
• Be consistent: Track your intake for at least 2-4 weeks before making changes
• Prioritize whole foods: While "If It Fits Your Macros" is flexible, quality matters
• Stay hydrated: Drink adequate water, especially with high protein intake
• Consult professionals: For medical conditions or specific needs, work with a dietitian
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