Macro Calculator – Find Your Macro Ratio

What are macronutrients?

Macronutrients are nutrients that we need to take into our body to produce as much energy as possible, and they are classified as fats, proteins, and carbohydrates. In fact, the body takes the nutrients and they perform an energetic, building, and regulatory-protective role. In other words, they are the fuel that keeps the body moving, similar to how gasoline makes the car run.

Macronutrients are most often vitamins and minerals. Indeed, despite their importance, they should be consumed in a controlled manner in small quantities. Another essential term is micronutrients.

Nutrients also can be essential and non-essential. We need to take the essential ones to optimally maintain the physiological, intellectual, and emotional stability of the organism. Their deficit can cause functional disorders and often diseases. On the other hand, the non-essential ones only enrich the human body, but their deficit is not dangerous.

How to calculate macros?

Firstly, you must determine how many calories you consume (or desire to consume) each day. The usual amount to consume is around 2,300 calories each day. Secondly, figure out what your optimum ratio is. Consume approximately 50 percent carbohydrates, 25 percent fat, and 25 percent protein. Then, divide your entire daily calorie intake by your percentages. Finally, divide your calorie total by the calorie-per-gram value.

Furthermore here’s how to figure out how many calories you need for each macronutrient:

• Carbohydrates: 2,300 x 0.50 = 1,150 Every day, consume 1,150 calories in the form of carbohydrates (hello, extra slice of toast).
• Protein: 2,300 divided by 0.25 is 575 calories. Therefore receive 575 calories worth of protein.
• Fats: 2,300 divided by 0.25 equals 575. Also receive 575 calories from dietary fat.

To determine the exact gram quantities, use the following formula:

• Carbohydrates (four calories per gram): 1,150 divided by 4 is 287.5 grams.
• 575 divided by 4 = 143.75 grams of protein (four calories per gram).
• 575 divided by 9 = 63.8 grams of fat (nine calories per gram).

Macro calculator for women

The quantity of calories consumed is essential, but the quality of those calories is vital for performance, health, and weight loss. Additionally, a healthy diet plan should include three macronutrients: carbohydrates (carbs), protein, and fats. For exercise and proper bodily function, women require a combination of all three. However, just like caloric demands, macronutrient requirements differ from person to person.

Macronutrient requirements are calculated as a proportion of total calories. Thus it is critical to first estimate your caloric requirements. Adult women require between 1,600 and 2,400 calories per day, but adult men require between 2,000 and 3,000 calories.

• You should keep to the upper end of your gender’s range, if you are youthful, energetic, and exercise daily.
• If you are fairly active and work out a couple of times per week, stick to the center of the range based on your gender.
• If you are over the age of 50 or are typically inactive, your calorie demands are at the lower end of the range for your gender.

Protein – Helps you keep muscle, feel fuller, and automatically makes you eat less!

Proteins are chemical molecules made up of amino acids and are a type of macronutrient. Amino acids are necessary for human health, and certain amino acids can only be acquired from food. These amino acids are also known as “essential amino acids,” are acquired by humans and other animals through protein intake. Various protein sources are available, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). Protein supplements are also available and are occasionally used by persons who are attempting to gain muscle. Although protein is an essential component of the human diet, like with other things, moderation is key.

Healthier proteins include:

• Soy
• Beans
• Nuts
• Fish
• Skinless poultry
• Lean beef
• Pork
• Low-fat dairy products

Besides all these healthy proteins, unhealthier proteins include:

• Fried meats
• Processed meats (deli meats, sausages, fast-food burgers etc.)
• High sugar yoghurts
• Processed protein bars
• Many kinds of cheese

Carbohydrates (Carbs) – Muscular fuel

Carbohydrates, often known as “carbs,” are molecules categorized as sugar, starch, or fiber. Sugar is the most basic kind of carbohydrate, whereas starch and fiber are more complicated. Carbohydrates are frequently categorized according to the number of saccharides that make up their structure: monosaccharides, disaccharides, oligosaccharides, and also polysaccharides. Monosaccharides and disaccharides are considered “simple carbohydrates,” but oligosaccharides and polysaccharides are considered “complex carbohydrates.”

Glucose is a monosaccharide that serves as a major source of energy for humans and other animals. Many species, including humans also, cannot efficiently metabolize polysaccharides like cellulose, yet they can supply essential dietary fibers that aid digestion.

Fat – Hormones and health 

Fats are molecules that are mostly made up of carbon and hydrogen atoms. Cholesterol, phospholipids, and triglycerides are common examples. Although fats are commonly seen as harmful in nutrition, they serve structural as well as metabolic functions and are an essential component of the human diet. They are also the most energy-dense and efficient method of energy storage.

The bonding of carbon atoms is commonly used to classify fats. Furthermore, saturated fats, unsaturated fats, trans fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids are the most often mentioned dietary fats. Saturated and trans fats are generally regarded as harmful fats, whereas monounsaturated, polyunsaturated, and omega-3 fatty acids are seen as healthier, superior forms of fat for the body.

Daily Calorie Needs

The amount of calories a person needs to eat daily is determined mostly by a variety of characteristics such as height, weight, age, activity level, and whether the individual wants to maintain, lose, or gain weight. The calculator returns numbers based on two equations for calculating a person’s basal metabolic rate (BMR) or resting daily energy expenditure (RDEE).

Based on the criteria above, the normal individual may require between 1600 and 3000 calories per day. Men’s recommendations are typically greater (2000-3000) than women’s (1600-2400), and increasing activity demands more calories, whilst inactive people require less. Because carbs, proteins, and fats contribute almost all of the energy demands of the human body, their daily requirements may be estimated using the daily caloric requirement.

What are the right macro ratios for you?

When it comes to shedding weight, the amount of food you eat is more important than the amount of carbohydrates, fat, and protein you consume. Over 600 overweight adults were randomly assigned to a low-fat or low-carb diet in a one-year trial. The low-fat diet group consumed 20 grams of fat per day throughout the first two months of the research, whereas the low-carb diet group had 20 grams of carbohydrates per day.

After two months, participants in both groups began reintroducing fats or carbohydrates into their diets until they achieved the lowest amount of intake they thought they could sustain. While neither group was required to eat a particular quantity of calories, both groups lowered their intake by 500–600 calories per day on average.

At the end of the research, the low-fat diet group dropped 11.7 pounds (5.3 kg), while the low-carb diet group lost 13.2 pounds (6 kg) – a difference of only 1.5 pounds (0.7 kg) over a year.

In another study, approximately 645 overweight adults were randomly allocated to a diet with different fat (40 percent vs 20 percent), carbohydrate (32 percent vs 65 percent), and protein (25 percent vs 15 percent) amounts.

Over two years, regardless of macronutrient ratio, all diets were equally successful in encouraging equivalent levels of weight reduction. These and other findings suggest that any low-calorie diet can result in equal levels of weight reduction over time.

How to calculate the right daily protein amount?

The quantity of protein required by the human body daily is determined by various factors, including overall calorie intake, individual development, and physical activity level. It is frequently assessed based on body weight, as a proportion of total calorie intake (10-35%), or just on age. A widely reported suggested dietary intake is 0.8g/kg of body weight (RDA). This is the minimum suggested value to meet basic nutritional needs, although taking more protein may be helpful up to a point, depending on the source of the protein.

Protein consumption should be between 0.8 g/kg and 1.8 g/kg of body weight, depending on the several parameters stated above. People who are physically active or who want to gain muscle should take more protein in general. For people who are quite active, several sources recommend eating between 1.8 and 2 g/kg. To date, determining the quantity of protein a person should consume is not an exact science. Each person should see an expert, such as a nutritionist, doctor, or personal trainer, to establish their specific needs.

How it calculates the daily fat amount?

To determine your daily fat intake, divide the calories from fat in a meal or drink by the total calories (found on the product’s food label) and multiply by 100. For instance, if a 300-calorie meal contains 60 calories from fat, divide 60 by 300 and multiply by 100. If you want to find something more about body fat calculation, visit our Body Fat Percentage Calculator!

Calculating the right carb amount

According to current USDA dietary guidelines, carbohydrates should account for 45–65 percent of your daily calories. If you have diabetes, you should consume 50 percent of your calories from carbs and be extra careful about your overall consumption and even meals to avoid high blood sugar levels or the more hazardous low blood sugar levels. If you’re a cardiac athlete who works out for 3-4 hours every day, you’ll need to eat more carbs. To satisfy your athletic demands, the percentage of calories from carbs may be closer to 70% or higher.

What’s the difference between calories and macros?

Most diets work by reducing calories – it’s a strategy that has worked for many people – however, as we previously stated, it’s not only about how much you eat every day but also about what you consume. On a CICO (calories in, calories out) diet, 20 calories of kale is equivalent to 20 calories of chocolate. This is an extreme case, but it paints a picture.

Let us go through this in more detail. On a calorie-controlled diet, you might eat only “junk” or nutrient-deficient foods and yet stay under your calorie limit. However, you would most certainly be protein insufficient and consume far more fat than necessary.

Macronutrients in common foods (table)

Food

Serving Size

Protein

Carbs

Fat

Fruit

Apple	1 (4 oz.)	0.27g	14.36g	0.18g
Banana	1 (6 oz.)	1.85g	38.85g	0.56g
Grapes	1 cup	1.15g	28.96g	0.26g
Orange	1 (4 oz.)	0.79g	11.79g	0.23g
Pear	1 (5 oz.)	0.54g	21.91g	0.17g
Peach	1 (6 oz.)	1.2g	12.59g	0.33g
Pineapple	1 cup	0.84g	19.58g	0.19g
Strawberry	1 cup	1.11g	12.75g	0.5g
Watermelon	1 cup	0.93g	11.48g	0.23g

Vegetables

Asparagus	1 cup	2.95g	5.2g	0.16g
Broccoli	1 cup	2.57g	6.04g	0.34g
Carrots	1 cup	1.19g	12.26g	0.31g
Cucumber	4 oz.	0.67g	2.45g	0.18g
Eggplant	1 cup	0.98g	5.88g	0.18g
Lettuce	1 cup	0.5g	1.63g	0.08g
Tomato	1 cup	1.58g	7.06g	0.36g

Proteins

Beef, regular, cooked	2 oz.	14.2g	0g	10.4g
Chicken, cooked	2 oz.	16g	0g	1.84g
Tofu	4 oz.	7.82g	2.72g	3.06g
Egg	1 large	6.29g	0.38g	4.97g
Fish, Catfish, cooked	2 oz.	9.96g	4.84g	8.24g
Pork, cooked	2 oz.	15.82g	0g	8.26g
Shrimp, cooked	2 oz.	15.45g	0.69g	1.32g

Common meals/snacks

Bread, white	1 slice (1 oz.)	1.91g	12.65g	0.82g
Butter	1 tablespoon	0.12g	0.01g	11.52g
Caesar salad	3 cups	16.3g	21.12g	45.91g
Cheeseburger	1 sandwich	14.77g	31.75g	15.15g
Hamburger	1 sandwich	14.61g	26.81g	10.97g
Dark Chocolate	1 oz.	1.57g	16.84g	9.19g
Corn	1 cup	4.3g	30.49g	1.64g
Pizza	1 slice (14″)	13.32g	33.98g	12.13g
Potato	6 oz.	4.47g	36.47g	0.22g
Rice	1 cup cooked	4.2g	44.08g	0.44g
Sandwich	1 (6″ Subway Turkey Sandwich)	18g	46g	3.5g

Beverages/daily

Beer	1 can	1.64g	12.64g	0g
Coca-Cola Classic	1 can	0g	39g	0g
Diet Coke	1 can	0g	0g	0g
Milk (1%)	1 cup	8.22g	12.18g	2.37g
Milk (2%)	1 cup	8.05g	11.42g	4.81g
Milk (Whole)	1 cup	7.86g	11.03g	7.93g
Orange Juice	1 cup	1.74g	25.79g	0.5g
Apple cider	1 cup	0.15g	28.97g	0.27g
Yogurt (low-fat)	1 cup	12.86g	17.25g	3.8g
Yogurt (non-fat)	1 cup	13.01g	17.43g	0.41g

How to calculate my calories?

The answer relies on various factors, including your age, height, current weight, exercise level, and metabolic health, among others. When attempting to lose weight, a common rule of thumb is to consume 500 less calories than your body requires to maintain your present weight. This will assist you in losing around 1 pound (0.45 kg) of body weight every week.

Calculate your body weight in kilos (if you live in the US, just divide your weight in pounds by 2.2 to get your weight in kilograms). Multiply your weight in kilos by 0.9 for a woman and 1.0 for a man. Divide the result by 24. Multiply by your “Lean Factor” (if you don’t know your body fat %, keep reading). As you can see, as long as you know your body fat %, calculating your daily calorie needs is rather straightforward. Most gyms should measure it for you, or a trainer can give you an accurate estimate simply by looking.

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