Easily calculate your daily protein, fat, and carbohydrate needs based on your goals and activity level.
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What is a Macro Calculator?
A Macro Calculator helps you determine the ideal daily intake of macronutrients: protein, carbohydrates, and fats. These nutrients provide the energy and building blocks your body needs for daily function, muscle growth, and overall health.
Why track macros?
Tracking macros allows for a more precise approach to nutrition than simply counting calories. By adjusting your macronutrient ratio, you can tailor your diet to support goals like fat loss, muscle gain, or maintenance.
How are macros calculated?
This calculator uses your Total Daily Energy Expenditure (TDEE) and goal (e.g., weight loss, muscle gain) to recommend a split of carbs, protein, and fat. A common starting point is:
40% carbohydrates – 30% protein – 30% fat, but this can vary based on your personal preferences or fitness plan.
Tip:
Use your macro breakdown to guide your meal planning and grocery shopping. Apps like MyFitnessPal make it easy to log food and ensure you’re hitting your targets consistently.
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