Reach Your Health and Fitness Goals with The
Ultimate Macro Nutrition Calculator
Are you looking to lose weight, build muscle, improve your health, or enhance your performance? Our macro nutrition calculator can help! It creates a personalized nutrition plan with customized macros, calories, and portion sizes tailored to your body and goals.
Calculate your Macros for FREE
Calculating Macros Made Easy
This macro calculator was designed and has proven effective with thousands of clients. It considers your details, physical activity levels, metabolism, and goals to provide a comprehensive nutrition plan in three easy steps.
Enter Your Info
Input your information including your physical activity levels, dietary preferences, and fitness goals.
Receive Your Nutrition Plan
You’ll get a high level summary of the macro breakdown for your customized plan.
Download Resources
Input your email and create an account to receive a free download of a completely personalized nutrition guide to hit your targets.
Reach Your Health and Fitness Goals with The
Ultimate Macro Calculator
HOW IT WORKS
What Exactly Are Macros and Why Track Them?
There are three major macronutrients: protein, carbohydrates, and fat. (The fourth macronutrient is alcohol.) Your body breaks down the macronutrients you eat into compounds used to help create energy, build body structures, create chemical reactions, and stimulate the release of hormones. This means macros can impact how you feel, perform, and even behave. When you track macros, you automatically track your calorie intake and get the appropriate amount of macronutrients for your body, goals, and preferences.
Number of Calories Per Macronutrient
Why does tracking macros help you automatically track calories? Because each macronutrient provides a certain number of calories:
- 1 gram of protein = 4 calories
- 1 gram of carbohydrate = 4 calories
- 1 gram of fat = 9 calories
- (1 gram of alcohol = 7 calories)
By logging how many grams of each macronutrient you eat daily, you’ll know the number of calories you consume from protein, carbohydrates, and fat, respectively—and, as a result, the total number of calories you consume. Hitting your macro and calorie targets helps you support your appetite, hormones, energy levels, and, ultimately, your health and fitness goals.
Macronutrient Ratios
Your macronutrient ratio is how many calories in your diet come from each of the main macronutrients. For example, let’s say you eat:
- 30% of your calories from protein
- 40% of your calories from carbohydrate
- 30% of your calories from fat
Your macronutrient ratio would then be 30:40:30.
You can optimize your eating plan by adjusting your macronutrient ratio based on your age, sex, activity levels, goals, and preferences.
If you’re trying to lose weight, you might eat more protein since it can help you feel satisfied longer after meals. Or, if you’re a very physically active athlete, you might want a higher ratio of carbohydrates to meet your greater energy demands.
