Macro Calculator

Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories and serves different functions. Protein builds muscle (4 cal/g), carbs fuel activity (4 cal/g), and fat supports hormones and absorption (9 cal/g).

BMR (Basal Metabolic Rate) is the calories you burn at complete rest - just to keep your body functioning. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing total daily calories burned including exercise and daily activities.

For general health, 0.5-0.7g per pound of bodyweight is sufficient. For muscle building or fat loss while preserving muscle, aim for 0.7-1.0g per pound. Athletes and bodybuilders may go up to 1.2g per pound during intense training phases.

Tracking calories alone works for weight loss, but tracking macros ensures you get enough protein to preserve muscle, adequate fat for hormones, and carbs for energy. This leads to better body composition results rather than just scale weight changes.

These formulas are estimates based on population averages. Individual metabolism can vary by 10-15%. Use these as a starting point, then adjust based on real results. If you're not losing/gaining as expected after 2-3 weeks, adjust by 100-200 calories.

There's no single best ratio - what matters most is the calorie deficit and adequate protein. A common starting point is 30% protein, 35% carbs, 35% fat. High protein (0.8-1g/lb bodyweight) helps preserve muscle during a deficit.

Technically yes for body composition, but not for health. Meeting macros with whole foods provides fiber, vitamins, and minerals that junk food lacks. The 80/20 rule works well: 80% whole foods, 20% flexible foods that fit your macros.