How the Macronutrient Calculator Works

    More Than Just Calories

    While counting calories is important, the source of those calories is crucial. Macronutrients - proteins, carbohydrates, and fats - play different roles in the body, and their ideal distribution depends on your goal.

    This guide will help you understand how to calculate your macros to optimize your results.

    The 3 Macronutrients

    Proteins

    4 kcal/g

    Essential for building and repairing tissues, including muscles.

    Functions:

    • • Builds muscles
    • • Increases satiety
    • • Hormone production

    Sources:

    • • Meat
    • • Eggs
    • • Dairy
    • • Legumes

    Carbohydrates

    4 kcal/g

    The body's main source of energy for daily activities and exercise.

    Functions:

    • • Provides energy
    • • Spares protein
    • • Brain function

    Sources:

    • • Grains
    • • Fruits
    • • Vegetables
    • • Tubers

    Fats

    9 kcal/g

    Crucial for hormone production, vitamin absorption, and cell health.

    Functions:

    • • Hormone production
    • • Absorbs vitamins
    • • Energy reserve

    Sources:

    • • Oils
    • • Nuts
    • • Avocado
    • • Seeds

    Distribution by Goal (% of Total Calories)

    Lose Weight

    Proteins:30-40%
    Carbs:20-30%
    Fats:30-40%

    Higher protein to preserve muscle and increase satiety.

    Maintain

    Proteins:25-35%
    Carbs:35-45%
    Fats:25-35%

    Balanced distribution for maintaining weight and health.

    Gain Mass

    Proteins:25-35%
    Carbs:40-60%
    Fats:20-30%

    More carbs to fuel intense workouts and muscle recovery.

    Practical Calculation Example

    Goal: Lose Weight with 2000 kcal/day

    Distribution: 40% Protein / 30% Carbs / 30% Fats

    Protein (40%)

    2000 kcal × 0.40 = 800 kcal
    800 kcal ÷ 4 = 200g

    Carbs (30%)

    2000 kcal × 0.30 = 600 kcal
    600 kcal ÷ 4 = 150g

    Fats (30%)

    2000 kcal × 0.30 = 600 kcal
    600 kcal ÷ 9 = 67g

    Recommended Products

    ⚖️ Digital Kitchen Scale

    The best tool for accurately tracking your macros.

    See on Shopee

    🥤 Protein Shaker

    Convenient for preparing your protein shakes anywhere.

    See on Shopee

    📦 Meal Prep Containers

    Organize your weekly meals and macros.

    See on Shopee

    Practical Tips

    Do ✅

    • • Use apps like MyFitnessPal.
    • • Focus on hitting your protein goal.
    • • Adjust macros according to your results.

    Don't ❌

    • • Fear healthy fats.
    • • Cut carbs completely (unless on keto).
    • • Forget about fiber and micronutrients.

    Nutrient Timing (Advanced)

    Pre-Workout

    1-2h before

    • • Carbs for energy
    • • Protein to protect muscles

    Post-Workout

    Up to 2h after

    • • Protein for recovery
    • • Carbs to replenish glycogen

    Before Bed

    30 min before

    • • Slow-digesting protein (casein)
    • • Avoids catabolism

    Calculate Your Macros Now!

    Use our calculator and discover the ideal distribution of macronutrients to achieve your goals effectively.

    Use the Calculator