What are macros and why count them?

Macros are proteins, fats, and carbohydrates - the main macronutrients. Counting macros helps control nutrition, achieve weight goals, and provide the body with necessary nutrients.

What macro ratio is optimal?

The optimal ratio depends on the goal. For weight loss: 30-35% protein, 25-30% fat, 35-40% carbs. For muscle gain: 25-30% protein, 20-25% fat, 45-50% carbs.

How much protein do I need per day?

For weight maintenance: 1.2-1.6 g per kg of weight. For weight loss: 1.6-2.2 g per kg. For muscle gain: 1.8-2.5 g per kg. Protein is important for preserving muscle mass.

Should I count calories and macros at the same time?

Yes, it's important to account for both calories and macros. Calories determine overall energy balance, while macros determine nutrition quality and achieving specific goals.

How to apply calculator results?

Use calculated macro and calorie values as a guide. Keep a food diary, track progress, and adjust the plan as needed.

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Macro Calculator

Adjust your parameters using the sliders below to calculate optimal calories and customized macronutrient distribution.

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Goal

Macro Calculator

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