What Are Macronutrients?

Macronutrients, or "macros," are the three main nutrients your body needs in large quantities to function: **protein, carbohydrates, and fats**. Unlike micronutrients (vitamins and minerals), macros provide your body with energy (calories). Tracking them is a popular and effective method for achieving specific health and fitness goals.

• Protein (4 calories per gram): Essential for building and repairing tissues, including muscle. It is also very satiating, which can help with weight management.
• Carbohydrates (4 calories per gram): The body's primary and most easily accessible source of energy, crucial for fueling workouts and brain function.
• Fats (9 calories per gram): Vital for hormone production, vitamin absorption, and overall cell health.

How Does This Macro Calculator Work?

Our calculator follows a scientifically-backed, three-step process to create your personalized plan:

1. Estimate Basal Metabolic Rate (BMR): First, it calculates your BMR using the accurate Mifflin-St Jeor formula. This is the number of calories your body burns at complete rest. For a deeper look, see our BMR Calculator.
2. Calculate Total Daily Energy Expenditure (TDEE): It then multiplies your BMR by an activity factor to find your TDEE—your total daily maintenance calories. You can also calculate this on our standalone Calorie Calculator.
3. Allocate Macronutrients: Finally, it adjusts your TDEE based on your weight goal (maintenance, loss, or gain) and splits the total calories into protein, carbs, and fat according to your selected diet plan.

Choosing Your Macro Split

The "right" macro split depends on your goals and preferences:

• Balanced: A great starting point for overall health and body composition.
• Low Carb: Often used for weight loss, as reducing carbs can help control insulin and appetite.
• Low Fat: A traditional approach to weight loss, focusing on a lower intake of calorie-dense fats.
• High Protein: Ideal for athletes and those looking to build muscle, as extra protein supports tissue repair and growth. Improving your muscle mass is key to a healthy body composition, which you can track via our Lean Body Mass Calculator.

Disclaimer: This calculator provides a recommendation for informational purposes. Nutritional needs can vary significantly between individuals. Always consult with a registered dietitian or healthcare professional to create a plan that is best for you.