Calculate your daily macronutrient needs (protein, carbs, fats) based on your fitness goals. Get personalized macro targets for weight loss, muscle gain, or maintenance.
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in your body's function and achieving your fitness goals.
Essential for building and repairing muscle tissue, supporting immune function, and maintaining healthy skin, hair, and nails.
Your body's primary energy source, especially important for brain function and high-intensity exercise performance.
Essential for hormone production, vitamin absorption, and providing sustained energy for low-intensity activities.
The optimal macro ratio depends on your specific fitness goals:
Several factors influence your individual macro requirements:
For weight loss, aim for 25-30% protein, 40-45% carbohydrates, and 25-30% fats. Higher protein helps preserve muscle mass during calorie restriction, while moderate carbs provide energy for workouts and daily activities.
For muscle building, aim for 1.6-2.2g of protein per kg of body weight (0.7-1g per lb). This typically translates to 25-30% of your total calories. Distribute protein intake evenly throughout the day for optimal muscle protein synthesis.
While calorie counting is important for weight management, tracking macros provides more detailed information about your nutrition quality. Macro tracking helps ensure you're getting adequate protein for muscle maintenance and the right balance of nutrients for your goals.
Yes! Many people practice "carb cycling" where they eat more carbohydrates on training days and fewer on rest days. This can help optimize performance and recovery while managing body composition.
Don't stress about hitting macros exactly. Aim to be within 5-10g of your targets. Consistency over time is more important than perfection on any given day. Focus on hitting your protein target first, then adjust carbs and fats as needed.
Recalculate your macros every 4-6 weeks or when your weight changes by 10-15 pounds. As you lose weight, your calorie needs decrease, so you'll need to adjust your macro targets accordingly to continue making progress.