Understanding your macronutrients, or "macros," is a fundamental step in achieving your health and fitness goals. Macronutrients—protein, carbohydrates, and fats—are the three main components of food that your body needs in large amounts for energy, growth, and repair. Unlike micronutrients (vitamins and minerals), macros provide calories and are essential for all bodily functions.
Why Calculate Your Macros?
Calculating your daily macronutrient intake can help you:
- Optimize Weight Management: Whether you're looking to lose weight, gain muscle, or maintain your current physique, knowing your macro targets allows for precise calorie and nutrient control.
- Improve Body Composition: A balanced intake of protein, carbs, and fats supports muscle growth, fat loss, and overall body shape.
- Enhance Performance: Athletes and active individuals can tailor their macro intake to fuel workouts, aid recovery, and improve endurance.
- Support Overall Health: Ensuring you get adequate amounts of each macro contributes to better energy levels, hormonal balance, and general well-being.
How Our Food Macros Calculator Works
Our calculator uses a widely accepted formula to estimate your daily caloric needs and then breaks down those calories into recommended macronutrient targets. Here's a brief overview of the steps involved:
- Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic life functions (breathing, circulation, cell production). We use the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas.
- Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor, which accounts for your daily physical activity level. This gives you an estimate of the total calories you burn in a day.
- Goal Adjustment: Based on your fitness goal (e.g., weight loss, maintenance, weight gain), your TDEE is adjusted to create a caloric deficit or surplus.
- Macronutrient Breakdown: Finally, the adjusted caloric target is divided into recommended percentages for protein, carbohydrates, and fats, and then converted into grams. These percentages are general guidelines and can be customized based on individual dietary preferences or specific fitness regimens.
Use the calculator below to get your personalized macro targets!
Food Macros Calculator
Sedentary (little or no exercise)
Lightly active (light exercise/sports 1-3 days/week)
Moderately active (moderate exercise/sports 3-5 days/week)
Very active (hard exercise/sports 6-7 days a week)
Extra active (very hard exercise/physical job/training twice a day)
Maintain Weight
Mild Weight Loss (0.25 kg/week)
Moderate Weight Loss (0.5 kg/week)
Extreme Weight Loss (1 kg/week – consult professional)
Mild Weight Gain (0.25 kg/week)
Moderate Weight Gain (0.5 kg/week)
Your Daily Macro Targets:
Note: These are general guidelines. For personalized advice, consult a healthcare professional or registered dietitian.