Macro Calculator Online

What is a Macro Calculator Online?

A Macro Calculator Online helps you determine the optimal breakdown of macronutrients (protein, carbohydrates, and fats) for your daily nutrition. It calculates your Total Daily Energy Expenditure (TDEE) and then distributes calories across the three macronutrients based on your goals, activity level, and body composition.

This calculator is essential for anyone following a structured nutrition plan, whether you're trying to lose weight, gain muscle, or maintain your current weight. It provides precise macro targets to help you achieve your fitness and health goals.

How to Use the Macro Calculator

1. Select your unit system (metric or imperial)
2. Enter your gender, age, weight, and height
3. Choose your activity level based on your weekly exercise routine
4. Select your goal: maintain weight, lose weight, or gain weight
5. Click "Calculate Macros" to see your personalized macro breakdown
6. Use the results to plan your meals and track your nutrition

Understanding Macronutrients

The three macronutrients each play different roles in your body:

• Protein (4 calories per gram): Essential for muscle repair, growth, and maintenance. Recommended: 1.6-2.2g per kg body weight for active individuals.
• Carbohydrates (4 calories per gram): Your body's primary energy source. Important for performance and recovery, especially around workouts.
• Fats (9 calories per gram): Essential for hormone production, vitamin absorption, and overall health. Recommended: 20-30% of total calories.

The calculator distributes your calories across these macros based on optimal ratios for your goals.

Macro Ratios by Goal

Our calculator uses evidence-based macro distributions:

• Weight Loss: Higher protein (preserves muscle), moderate carbs, adequate fats
• Weight Gain: Balanced macros with sufficient calories for muscle growth
• Maintenance: Balanced distribution suitable for maintaining current weight

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