Macros Calculator

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What Are Macros?

"Macros" is short for macronutrients — the three main nutrients your body needs in large amounts:

• Protein 🥩 — Builds and repairs muscle, keeps you full
• Carbohydrates 🍚 — Your body's main energy source
• Fat 🥑 — Hormone production, brain function, absorbing vitamins

Each gram of protein and carbs provides 4 calories, while fat provides 9 calories.

How Macro Ratios Affect Your Body

For Weight Loss (Cutting)

• Higher protein (30-35%) — preserves muscle while losing fat
• Moderate carbs (35-40%) — enough energy for workouts
• Lower fat (25-30%) — still essential, just less

For Muscle Gain (Bulking)

• High protein (25-30%) — builds new muscle
• High carbs (45-50%) — fuels intense training
• Moderate fat (20-25%) — supports hormones

For Maintenance

• Balanced approach: 30% protein, 40% carbs, 30% fat
• Flexibility to adjust based on how you feel

Why Protein Matters Most

Protein is the "king" of macros because:

1. Highest satiety — keeps you full longer than carbs or fat
2. Thermic effect — burning protein costs more calories (20-30% vs 5-10% for carbs)
3. Muscle preservation — especially important when cutting

How much protein do you need?

Carbs: Friend or Foe?

Despite what low-carb diets claim, carbs are NOT the enemy:

Why you need carbs:

• Primary fuel for high-intensity exercise
• Powers your brain (glucose is its main fuel)
• Supports recovery and muscle growth
• Improves mood and sleep

Quality matters:

• Complex carbs (oats, rice, sweet potato) — slow release, sustained energy
• Simple carbs (fruit, sugar) — fast energy, good around workouts
• Fiber (vegetables, whole grains) — gut health, keeps you full

Fat: Not Just Empty Calories

Your body NEEDS fat for:

• Producing hormones (including testosterone)
• Absorbing vitamins A, D, E, K
• Brain function (your brain is 60% fat!)
• Healthy skin and hair

Healthy fats to prioritize:

• Avocado, olive oil, nuts
• Fatty fish (salmon, mackerel)
• Eggs, cheese (in moderation)

Limit these:

• Trans fats (fried foods, processed snacks)
• Excessive saturated fat

How to Track Macros Successfully

1. Use a food tracking app MyFitnessPal, Cronometer, or MacroFactor make tracking easy with barcode scanners.

2. Weigh your food (at first) Eyeballing portions is notoriously inaccurate. A kitchen scale costs $15 and changes everything.

3. Hit protein first Plan your protein at each meal, then fill in carbs and fat around it.

4. The 80/20 rule 80% whole foods, 20% whatever you want. This is sustainable long-term.

5. Don't stress single days Weekly averages matter more than daily perfection. One "bad" day won't ruin progress.

Common Macro Mistakes

❌ Setting calories too low Crash diets slow metabolism. A 500-calorie deficit is plenty for 0.5kg/week loss.

❌ Skipping fat Going too low on fat (under 20%) crashes hormones and energy.

❌ All-or-nothing thinking Eating one cookie doesn't mean the day is "ruined." Track it and move on.

❌ Ignoring fiber Aim for 25-35g daily. Your gut (and hunger levels) will thank you.

❌ Not adjusting over time As you lose weight, your calorie needs decrease. Recalculate every 4-6 weeks.