For more information about macronutrients, scroll down
Learn More About Macronutrients
Understanding macronutrient distribution helps you optimize your nutrition for better health and fitness results.
Protein (4 calories per gram)
Essential for muscle building, repair, and immune function. Aim for 2.0g per kg of body weight.
Carbohydrates (4 calories per gram)
Your body's preferred energy source, especially for brain function and high-intensity exercise.
Fats (9 calories per gram)
Essential for hormone production, vitamin absorption, and long-term energy storage.
Protein Sources:
Chicken breast, fish, eggs, Greek yogurt, beans, tofu, protein powder
Carbohydrate Sources:
Rice, oats, quinoa, sweet potatoes, fruits, vegetables, whole grain bread
Healthy Fat Sources:
Avocado, nuts, olive oil, fatty fish, seeds, nut butters
• Prioritize protein at each meal to meet your daily target
• Time carbohydrates around your workouts for optimal energy
• Include healthy fats to support hormone production
• Use a food tracking app to monitor your intake accurately
• Prepare meals in advance to stay consistent with your targets
This calculator provides general macro recommendations based on industry standards. Individual needs may vary based on genetics, medical conditions, training intensity, and other factors. For personalized nutrition advice, especially if you have health conditions or specific athletic goals, consult with a registered dietitian or healthcare professional.