Macro Calculator

Macros (macronutrients) are protein, carbohydrates, and fats - the three nutrients that provide calories. Protein: 4 cal/g (builds/repairs tissue, preserves muscle), Carbs: 4 cal/g (primary energy, brain fuel), Fat: 9 cal/g (hormones, absorption, satiety). While total calories drive weight change, macro ratios affect: Body composition, energy levels, hunger, performance, health. Tracking macros ("IIFYM" - If It Fits Your Macros) allows dietary flexibility while meeting goals.

Common ratios: High protein (40% protein, 30% carbs, 30% fat): Preserves muscle, increases satiety, best for fat loss. Balanced (30/40/30): Sustainable, energy for workouts. Low carb (30/20/50): May reduce hunger, not necessary for fat loss. Key: Prioritize protein (0.7-1g/lb body weight), fill rest with carbs/fats based on preference and performance. Calorie deficit drives loss, not specific ratio. Choose what you can sustain.

Recommendations vary by goal: Sedentary adults: 0.36-0.5g/lb (maintain health). Active adults: 0.6-0.8g/lb (support activity). Athletes/Muscle building: 0.8-1g/lb (optimize growth/recovery). Fat loss: 0.8-1.2g/lb (preserve muscle in deficit). Example: 180 lb person cutting = 144-180g protein/day. Higher protein increases satiety, preserves muscle, slightly boosts metabolism (thermic effect). Spread intake throughout day for best results.

Neither is inherently better - depends on preference, activity, and adherence. Low carb (keto): Works for some, reduces hunger, but may affect high-intensity performance. Low fat: Can work but often less satiating. Moderate approach (40-50% carbs, 25-30% fat): Best for most, supports training, sustainable. Active people need carbs for performance. Fat is essential for hormones (don't go below 20-25%). Choose what you can stick to long-term. Protein stays high regardless.