Macro Calculator
Amancalc.com
What is a Macro Calculator?
A macro calculator helps you determine your optimal daily intake of macronutrients—protein, carbohydrates, and fats—based on your personal information, activity level, and fitness goals. Understanding your macro needs is essential for effective nutrition planning, whether you want to lose weight, build muscle, or maintain your current physique.
This calculator uses your TDEE (Total Daily Energy Expenditure) to determine your calorie needs, then distributes those calories across the three macronutrients according to evidence-based recommendations.
Understanding Macros
Protein
4 calories per gram
Essential for muscle repair, growth, and satiety. Recommended: 1.6-2.5g per kg bodyweight.
Carbohydrates
4 calories per gram
Primary energy source for workouts and daily activities. Important for performance and recovery.
Fats
9 calories per gram
Essential for hormone production, nutrient absorption, and overall health. Recommended: 20-35% of total calories.
Frequently Asked Questions
How do I track my macros?
Use a food tracking app like MyFitnessPal, Cronometer, or Lose It! to log your meals. Weigh your food with a kitchen scale for accuracy, especially when starting out.
Do I need to hit my macros exactly?
Aim to be within 5-10g of your protein and fat targets daily. Carbs can be more flexible. Focus on hitting protein first, as it's most important for muscle maintenance and satiety.
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