CALCULATE YOUR MACROS
Gender
Your goal
THE THREE MACRONUTRIENTS
PROTEIN
4 kcal/gram
The building block for muscles, bones, skin, and hormones. Essential for recovery after training and for preserving muscle mass during weight loss. Sources: chicken, fish, eggs, beans, dairy.
CARBOHYDRATES
4 kcal/gram
The body's preferred energy source — especially during training. Carbohydrates are stored as glycogen in muscles and liver. Sources: oats, rice, potatoes, fruit, bread, pasta.
FAT
9 kcal/gram
Essential for hormones, cell membranes, and absorption of vitamins A, D, E, and K. A minimum of 20-25% of your calorie intake should come from fat. Sources: olive oil, nuts, avocado, fatty fish.
IMPORTANT DISCLAIMERS
- !These numbers are estimates. Your optimal distribution depends on individual factors such as metabolism, training status, and any health considerations.
- !Protein needs can vary. The calculator uses 2g/kg for weight loss and muscle building, and 1.6g/kg for maintenance — in line with current research.
- !You don't need to hit the numbers exactly every day. Aiming for the average over a week is more realistic and just as effective.
- !Macro tracking is a tool, not a lifestyle. Use it to learn portion sizes and food composition — not as a straitjacket.
WANT A PERSONALIZED NUTRITION PLAN?
A calculator gives you gram counts. A personal trainer with a Bachelor's in Nutrition gives you a plan that fits your daily life. Book a free consultation.
By Donovan Moloney, MSc Global Health, BSc Nutrition and Health