Macro Calculator Guide
Master the art of counting macros for optimal results
What Are Macronutrients?
Macronutrients are the three main nutrients that provide calories: protein, carbohydrates, and fats. Each serves unique functions in your body.
4
cal/gram Protein
4
cal/gram Carbs
9
cal/gram Fat
The Three Macros Explained
Protein
Essential for muscle repair, growth, and satiety. Aim for 1.6-2.2g/kg body weight for active individuals.
Carbohydrates
Primary fuel for exercise and brain function. Choose complex carbs like oats, rice, and vegetables.
Fats
Essential for hormones, vitamin absorption, and brain health. Include healthy sources like olive oil and avocados.
Macro Ratios for Different Goals
Balanced (40/30/30)
Best for general health and beginners
Low Fat (50/30/20)
Good for high-volume eating
Keto (10/40/50)
Very low carb approach
High Protein (25/45/30)
Best for muscle building
How to Calculate Your Macros
- Calculate TDEE - Find your daily calorie needs
- Adjust for goal - Subtract 500 for fat loss, add 300 for muscle
- Set protein - 1.6-2.2g per kg of body weight
- Set fats - 20-35% of total calories
- Fill with carbs - Remaining calories divided by 4
Best Food Sources
Protein
- • Chicken breast
- • Fish & seafood
- • Eggs
- • Greek yogurt
Carbs
- • Oatmeal
- • Rice
- • Sweet potatoes
- • Fruits
Fats
- • Olive oil
- • Avocados
- • Nuts
- • Salmon
Tracking Tips
- ✓ Use a food scale for accuracy
- ✓ Pre-log meals in advance
- ✓ Prioritize hitting protein first
- ✓ Allow ±5-10g flexibility