Katy Hearn Macro Calculator
Use this calculator to estimate your daily macronutrient needs (protein, carbohydrates, and fats) based on your personal details, activity level, and fitness goals. This approach aligns with common strategies used in fitness programs, including those popularized by figures like Katy Hearn, which often emphasize adequate protein intake for muscle maintenance and growth.
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/week)
Extra Active (very hard exercise/physical job)
Maintain Weight
Mild Fat Loss (10% deficit)
Moderate Fat Loss (20% deficit)
Aggressive Fat Loss (25% deficit)
Mild Muscle Gain (5% surplus)
Moderate Muscle Gain (10% surplus)
Understanding Your Macros: The Katy Hearn Approach
Macronutrients, or "macros," are the three main components of food that your body needs in large amounts for energy and bodily functions: protein, carbohydrates, and fats. Tracking your macros means paying attention to the grams of each you consume daily, rather than just total calories.
Why Track Macros?
While calorie counting provides a general idea of energy intake, macro tracking offers a more precise way to achieve specific body composition goals. For instance, if your goal is muscle gain, ensuring adequate protein intake is crucial. If it's fat loss, managing carbohydrate and fat intake while maintaining protein can help preserve muscle mass.
The Katy Hearn Influence
Fitness personalities like Katy Hearn have popularized macro tracking as a sustainable and effective method for achieving fitness goals. Her approach, and similar methodologies, often emphasize:
- Higher Protein Intake: Essential for muscle repair, growth, and satiety, especially during fat loss phases.
- Balanced Fats: Crucial for hormone production, nutrient absorption, and overall health.
- Strategic Carbohydrates: Providing energy for workouts and daily activities, adjusted based on activity level and goals.
How This Calculator Works
This calculator uses a multi-step process to estimate your personalized macro targets:
- Basal Metabolic Rate (BMR): It first calculates your BMR using the Mifflin-St Jeor equation, which estimates the calories your body burns at rest. This takes into account your gender, age, weight, and height.
- Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to determine your TDEE, which is the total number of calories you burn in a day, including exercise and daily activities.
- Goal Adjustment: Based on your selected goal (maintain, fat loss, or muscle gain), your TDEE is adjusted to create a calorie deficit or surplus.
- Macronutrient Distribution: Finally, these adjusted calories are distributed among protein, fats, and carbohydrates. The calculator prioritizes protein intake (typically around 1 gram per pound of body weight) and then allocates fats (ensuring a healthy minimum) before filling the remaining calories with carbohydrates.
Using Your Results
The numbers provided are estimates and a starting point. Your body's response may vary, and adjustments might be needed over time. It's recommended to:
- Track Your Intake: Use a food tracking app to log your meals and compare them to your calculated macros.
- Monitor Progress: Regularly check your weight, body measurements, and how you feel.
- Adjust as Needed: If you're not seeing the desired results, you may need to slightly adjust your calorie intake or macro ratios.
- Stay Consistent: Consistency is key to seeing results with macro tracking.
Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.