Macro Nutrient Calculator

Enter if known, helps with more accurate calculations

About Macronutrients

Understanding Macronutrients

Macronutrients (macros) are the three main nutrients that provide energy to your body: protein, carbohydrates, and fats.

Protein (4 calories/gram)

  • Function: Builds and repairs muscle tissue, supports immune function
  • Sources: Meat, fish, eggs, dairy, legumes, tofu
  • Benefits: Increases satiety, preserves lean body mass, requires more energy to digest

Carbohydrates (4 calories/gram)

  • Function: Primary energy source, fuels brain function and physical activity
  • Sources: Grains, fruits, vegetables, legumes, sugars
  • Types: Simple (sugars) and complex (starches, fiber)

Fats (9 calories/gram)

  • Function: Hormone production, vitamin absorption, cell structure, energy storage
  • Sources: Oils, nuts, seeds, avocados, fatty fish, dairy
  • Types: Saturated, monounsaturated, polyunsaturated, and trans fats

Note: While this calculator provides general recommendations, individual needs vary based on metabolic factors, health status, and specific training programs. Consider consulting with a nutrition professional for personalized guidance.