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Macro Calculator

Macro calculators are excellent for providing information that can help you plan your meals, modify diets, and predict the costs. 

They are an essential piece of software that will drastically help your weight loss journey. Carefully calculating your main macros, such as proteins, carbs, and fats, will be necessary to induce the maximum effects on your weight loss journey. 

Keep reading below to learn everything about macro calculators.

Quick Summary

  • A macro calculator is a software used to determine how many macronutrients your body needs daily based on weight and daily activities.
  • Macronutrients such as fats, proteins, and carbs are responsible for the majority of energy production in the body.
  • The type of lifestyle, combined with the anthropometric factors, will mainly determine the number of calories you need to sustain yourself throughout the day.
  • Calculators use the Mifflin-St Jeor Equation and  Katch-McArdle Formula for returning values.

What Are Macronutrients (Macros)?

Macronutrients are chemical compounds consumed by humans in large quantities that provide a bulk of energy. The main macronutrients are carbohydrates, protein, and fats.

Some other definitions of macronutrients include calcium, water, sodium, and more because they are also needed in large quantities by the human body.

Also, micronutrients play an essential part in human nutrition and consist of dietary minerals such as copper, Vitamin A, iron, and iodine. 

Micronutrients are required only as much as 100 milligrams throughout the day. In general, humans need more macronutrients, while micronutrients are required in smaller amounts.

Protein

Proteins are organic compounds consisting of amino acids and are one type of macronutrient. In addition, amino acids are crucial for a well-functioning person, and only specific amino acids can be obtained through diet. 

These amino acids that can only be obtained through diet are referred to as "essential amino acids." Animals and humans obtain essential amino acids through the consumption of protein.

There are two important sources of protein, plant-based and animal-based. Plant-based proteins include beans, legumes, seeds, and nuts.

On the other hand, some animal-based protein representatives include meat, dairy, etc. However, proteins can also be consumed through protein supplements, which play a significant role in today's fitness market. Let's see some examples of healthy and unhealthy protein sources.

Healthy protein sources include:

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

Unhealthy protein sources include:

  • Processed meats, such as fast-food burgers, deli meats, and sausages.
  • Fried meats
  • Processed protein bars
  • High sugar yogurts
  • Many kinds of cheese

Carbohydrates (Carbs)

Carbohydrates, frequently referred to as carbs, are compounds that are more often than not classified as starch, sugar, or fiber. The simplest form of carbohydrate is sugar, while fiber and starch belong to the complex carbohydrates.

In addition, carbohydrates can be classified based on the number of saccharides that compromise them. Those include monosaccharides, disaccharides, oligosaccharides, and polysaccharides.

Disaccharides and monosaccharides are called simple carbohydrates, while polysaccharides and oligosaccharides are called complex carbohydrates. One of the humans' key sources of energy is glucose, a monosaccharide. 

Cellulose is a polysaccharide that can't be easily metabolized by humans but still provides valuable dietary fibers, helping the ingestion process.


Fat

Fats are essential molecules that are composed of hydrogen atoms and carbon. Common examples of fats include phospholipids, cholesterol, and triglycerides. Most of the time, fats are viewed as unhealthy in the context of nutrition. 

However, they are of great significance for the proper functioning of metabolic and structural functions and are necessary for the human diet. In addition, they are highly dense with energy and are the most efficient form of energy storage.

When referring to dietary fats, the most common fats include unsaturated fats, saturated fats, monounsaturated fats, trans fats, polyunsaturated fats, and omega-3 fatty acids.

Trans fats and saturated fats are considered unhealthy, while polyunsaturated, monounsaturated, and omega-3 fatty acids are considered healthy since they are better body fat sources. 

The Dietary Guidelines of Americans for 2015-2020 recommends avoiding trans fats as much as possible and limiting the intake of saturated fat to less than 10% of calories consumed per day [1].

They also recommend replacing saturated fats in the diet with polyunsaturated and monounsaturated fats.

Daily Calorie Needs

Height, weight, age, and activity level play a significant role in determining the number of calories a person needs to consume on a daily basis. However, your personal goals, such as gaining, maintaining, or losing weight, will play a significant role too. 

The main values that the calculator returns are based on the equations responsible for estimating basal metabolic rate or resting daily energy expenditure.

Once the RDEE and BMR are calculated, they are multiplied by the factor of the activity, which is a rough estimate of daily caloric needs.

One of the most widely-adopted equations for calculating BMR based on physical characteristics is the Mifflin-St Jeor Equation. 

The RDEE is mainly calculated by the Katch-McArdle Formula, which takes into account lean body mass.

Furthermore, Katch-McArdle Formula tends to be more accurate for leaner people who know the body fat percentage in the body.

Based on the previously mentioned factors, a person may need to consume ~2200 calories daily (2,000 for women; 2,500 for men) [2]. Using a calorie weight loss calculator can help refine these estimates based on individual goals.

Usually, the daily calorie intake is higher for men(2000-3000) compared to women(1600-2400).

Also, a person with a more significant activity level will have to consume more calories than a sedentary person. The macronutrients responsible for providing the majority of energy for the human body include fats, carbs, and proteins. 

How to Calculate Your Macros for Fat Loss?

To calculate your macros for fat loss, you must know your daily calorie amount. Daily calorie amount combined with the best macronutrient ratios and calorie deficit will induce weight loss effects. 

All foods we eat are essentially made from three macronutrients, and those are fats, carbs, and proteins. While chicken is high in protein, rice is high in carbs but has very little protein or fat.

All three previously mentioned macronutrients provide the human body with the raw materials and energy for repair and growth.

 For weight loss, the best approach is to calculate the daily calorie amount and then break that down into the best macronutrient ratios. 

What Is a Good Macro Ratio for Fat Loss or Muscle Gain?

A good macro ratio for fat loss or muscle gain is 30% fat, 065 protein per pound of body weight, and the remainder is carbohydrates.

This ratio ensures the most significant weight loss or lean muscle gain without compromising health.

All your macronutrients should be based on your TDEE, which stands for total daily energy expenditure. However, the ratio of your macronutrients should also be calculated based on your personal goals.

Depending on your goal of losing or gaining weight, you need to be in a calorie deficit or a surplus. However, you can even go further by making some extra adjustments.

If you are an endomorph, you will do better with fewer carbs, or if you have one kidney, you may need to eat less protein. 

What Is a Good Protein Ratio?

A good protein ratio is 0.65 grams per pound of body weight. This is a moderate protein ratio that will satisfy most human needs. 

Here are some protein ratios according to the amount of protein required:

  • Moderate: the ratio is 0.65 grams per pound of body weight. This ratio is appropriate for people with higher body fat percentages or sedentary people. 
  • High: the ratio is between 0.65 and 1 gram of protein per pound of body weight. This ratio is appropriate for active people with an average body fat percentage and moderate strength.
  • Maximum: the ratio is set to 1 gram of protein per pound of body weight. This amount of protein is excellent for gaining muscle and bodybuilding in general. In addition, you should be doing some intense training to incorporate this protein ratio. 

Try to find an appropriate protein ratio that goes along with your goals and current lifestyle.

Fat Macro Ratio

A solid fat macro ratio should be set to 30% of daily energy expenditure. Most people will do very well with this amount of fat percentage.

However, if you are on some special diets, such as a keto diet, you will need to adjust this ratio since your body will mainly break down fats for energy.

Carbohydrate Macro Ratio

Once you calculate the fat and protein ratio, the remainder of your daily calories should consist of carbohydrates.

This is important because carbs fuel your body and are essential for workouts since the body will prefer to use carbohydrates during training sessions. 

However, if you come from a low-car background, this may seem too high. The notion that cars cause weight gain or even stop fat loss is incorrect if you eat according to your total daily energy expenditure (TDEE).

Macro Ratio for Maintenance

For weight maintenance, a moderate amount of carbs will work for most people.

Also, an equal balance of protein and fat should follow along. Also, your ideal macro breakdown can be 50% carbs, 25% fat, and 25% protein. This will keep your body fueled while also maintaining your strength.

Macro Ratio for Muscle Gain

To gain a significant amount of muscle, you will need to be in at least a 20% calorie surplus.

This calorie surplus is designed to build your muscle tissue fast, but it must be followed along with a proper and comprehensive weight training program. In addition, it can be used by people who are underweight. 

How To Calculate Macros Per Meal

You can break your macros down to meals once you calculate your daily macros in the calculator. You should choose from 2 to 6 meals per day and see the macro ratio you can track for each meal.

This can be a challenging task and particularly hard for some people.

FAQs

How Do I Calculate My Macros?

To calculate your macros, you should divide each calorie quantity by the total calories and then multiply it by 100. This will get the macro ratio percentage for each.

What Macro Builds Most Muscle?

The macros that build the most muscle are proteins. Proteins are building blocks of your muscles and are rarely used for energy production.

What Macros Do You Burn First?

The macros you burn first are sugars. Sugar is the easiest macro to burn and is mainly used during regular activities but intense workout sessions too.

Why Is Macro Calculator So Important?

A macro calculator is so important because it helps you calculate your daily macro intake depending on your goals. 

You can calculate how many macros you need a day to lose, maintain, or gain weight.

Having the right macronutrient ratio is essential and a building block of every healthy and well-balanced diet.