Macro Calculator - Calculate Your Protein, Carbs & Fat Intake

Track your intake using a food diary app or nutrition calculator for 1-2 weeks. Monitor how you feel, your energy levels, workout performance, and body measurements. Adjust macros up or down by 10-20% based on results. For fat loss, focus on whether you're losing fat while maintaining muscle. For muscle gain, check if you're gaining weight with good strength gains.

Aim for consistency over weeks rather than precision every day. Your total weekly intake matters more than hitting exact daily targets. Some variation is normal and can help prevent burnout. Focus on hitting your macros within 10-15% most days, and adjust based on how you feel and perform. Life happens - be flexible while staying consistent overall.

Start with the calculated amounts and adjust based on results. If macros seem too high, reduce carbs first while maintaining protein. If they seem too low, you may need to eat more frequently or choose calorie-dense nutrient-rich foods. Consider your metabolism, training intensity, and how you feel. Some people need more or less than calculations suggest due to individual factors like age, genetics, and hormonal influences.

While you can technically hit macros with any foods, nutrient quality matters significantly for health, performance, and results. Prioritize whole foods, vegetables, lean proteins, and healthy fats over processed foods. Micronutrients, fiber, and food quality impact energy levels, recovery, and long-term health. Use macros as a framework, but focus on nutrient-dense food choices for optimal results and well-being.

Recalculate every 4-6 weeks or when significant changes occur: weight changes of 4-5kg, major changes in activity level, or if you're not progressing toward your goals. Also recalculate seasonally, as metabolism can change with weather and activity patterns. Regular monitoring ensures your macros remain aligned with your current needs and goals.

For general health, aim for at least 0.8g per kg of body weight. For active individuals, 1.2-1.6g/kg supports muscle maintenance. For strength training or muscle building, target 1.6-2.5g/kg. Very active individuals or those in calorie deficits may need the higher end. Spread protein intake throughout the day (20-40g per meal) for optimal muscle protein synthesis. Quality sources like lean meats, fish, eggs, dairy, and plant proteins are most beneficial.