Macro Calculator

Macronutrients (or "macros") are the three main nutrients your body needs in large amounts: proteins, carbohydrates, and fats. Each plays a vital role in your health:

Proteins are essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones.

Carbohydrates are your body's primary energy source, fueling your brain, muscles, and other vital organs.

Fats support hormone production, nutrient absorption, brain health, and serve as an energy reserve.

Finding the right balance of these macronutrients based on your personal goals and body type is key to optimizing your nutrition plan.

Our macro calculator provides a scientifically-based starting point using the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating basal metabolic rate (BMR). However, it's important to understand that individual metabolisms can vary.

The calculator accounts for your gender, age, height, weight, activity level, and goals to provide personalized recommendations. For most people, these estimates are within 10% of their actual needs.

For best results, use these calculations as a starting point and adjust based on your progress over 2-4 weeks. If you're not seeing the desired results, you may need to slightly adjust your intake.

While there isn't a one-size-fits-all approach to macro ratios for weight loss, research suggests that higher protein intake combined with moderate carbs and healthy fats is effective for most people.

A common starting point is 40% protein, 30% carbohydrates, and 30% fat. This higher protein percentage helps preserve muscle mass during calorie restriction, keeps you feeling fuller longer, and has a higher thermic effect (your body burns more calories digesting protein).

Ultimately, weight loss comes down to maintaining a calorie deficit, but optimizing your macro ratio can make the process more effective and sustainable by preserving muscle mass and managing hunger. Individual factors like your activity level, metabolic health, and food preferences should also be considered.

It's recommended to recalculate your macros every 2-4 weeks, especially during periods of significant body composition changes. As your weight changes, so do your caloric and macronutrient needs.

Additionally, you should recalculate your macros whenever:

• Your weight changes by more than 5-10 pounds
• Your activity level significantly increases or decreases
• Your fitness goals change (e.g., from weight loss to muscle building)
• You reach a plateau in your progress

The frequency of macro tracking depends on your goals and personal preferences. For optimal results, especially when starting out, daily tracking is beneficial as it helps you understand portion sizes and the macronutrient composition of different foods.

However, once you've become familiar with your typical meals and portions, you may find you can be more flexible with tracking. Some approaches include:

• Daily tracking during the week, more relaxed on weekends
• Planning and pre-tracking meals rather than tracking after eating
• Using the "hand method" (using hand size to estimate portions) once familiar with proper portions