Macro Calculator
Calculate optimal protein, carbs, and fat intake for your goal.
Understanding Macronutrients
Macronutrients (Macos) are nutrients that body needs in large amounts. Tracking them allows for finer control over body composition than just tracking calories.
The Big Three
- Protein (4 cal/g): The building block of muscle. Essential for repair and growth. High protein diets (0.8g - 1g per lb of bodyweight) are recommended during weight loss to prevent muscle loss.
- Fats (9 cal/g): Crucial for hormone regulation (testosterone, estrogen), brain function, and vitamin absorption. They are calorie-dense, so portion control is key.
- Carbohydrates (4 cal/g): The body's primary fuel source. They power your workouts and brain. Carbs are not the enemy; they refuel glycogen stores depleted during exercise.
Goals Explained
Cutting (Fat Loss): A calorie deficit is created. Protein is kept high to protect muscle, while carbs and fats are reduced.
Bulking (Muscle Gain): A calorie surplus is created. Carbs are increased to fuel intense training sessions and recovery.