Macro Calculator

What are Macros?

"Macros" is short for Macronutrients. These are the three main suppliers of nutrients in your diet: Protein, Carbohydrates, and Fats. Every food you eat is made up of some combination of these three macros, and each provides a certain number of calories per gram:

• Protein: 4 calories per gram. Essential for building and repairing muscle.
• Carbohydrates: 4 calories per gram. The body's primary energy source.
• Fats: 9 calories per gram. Crucial for hormone regulation and joint health.

Why Count Macros Instead of Just Calories?

Counting calories determines whether you will gain or lose weight. Counting macros determines what that weight will be (fat vs. muscle).

If you eat 2000 calories of pure sugar, you will likely lose muscle and feel terrible. If you eat 2000 calories with adequate protein and fats, you will preserve muscle and feel satiated. This concept is often called IIFYM (If It Fits Your Macros) or Flexible Dieting.

Diet Styles

• Balanced (30/30/40): A standard, sustainable approach for most people.
• High Protein (40/30/30): Best for aggressive cutting while trying to preserve maximum muscle mass.
• Low Carb (40/40/20): Good for those who are insulin resistant or very sedentary.
• Keto (20/75/5): A very low-carb, high-fat diet that puts the body into ketosis.