Macro Calculator
Calculate your optimal macronutrient ratios based on your age, weight, height, activity level, and fitness goals.
Category: Fitness & Health
Macro Calculator
Enter your information to calculate your optimal macronutrient ratios.
Frequently Asked Questions
What are macronutrients?
Macronutrients (macros) are the three main nutrients that provide energy to the body: proteins, carbohydrates, and fats. Proteins are essential for muscle repair and growth, carbohydrates provide energy, and fats are important for hormone production and nutrient absorption.
How do I know which macro ratio is right for me?
The ideal macro ratio depends on your goals, body type, and activity level. For general health, a balanced approach (30% protein, 40% carbs, 30% fat) works well. For fat loss, a higher protein ratio can help preserve muscle mass. For athletic performance, higher carbs may be beneficial. It's often best to start with a standard ratio and adjust based on how your body responds.
Do I need to track my macros every day?
While tracking macros can be very effective for reaching specific fitness or weight goals, it's not necessary for everyone. If you're just starting, try tracking for a few weeks to develop an understanding of your food intake. Once you're familiar with portion sizes and macro content of common foods, you might find you can maintain your goals without daily tracking.
How accurate is this macro calculator?
This calculator provides estimates based on well-established formulas for energy expenditure and nutritional science. However, individual metabolism can vary. Use these calculations as a starting point and adjust based on your results. If you're not seeing progress after 2-3 weeks, try adjusting your calories or macro ratios slightly.