If you’re looking to take your nutrition regimen to the next level, you may have heard about the importance of macronutrients, or macros for short.
Tracking your macros (protein, carbs, fat) will ensure you’re fueling your body with balanced nutrition that’s right for you and your goals.
This free macro calculator from MyFitnessPal makes it easy to determine the right macro combination.
How to use MyFitnessPal Macro Calculator
MyFitnessPal’s free macro calculator is easy to use. All you need to do is enter a few basic details about yourself, such as your age, gender, height, weight, activity level, and goals (such as whether you want to lose, gain, or maintain weight).
The calculator will then give you a separate breakdown of how much protein, carbohydrates and fat you should consider your daily intake. and, MyFitnessPal app Track your macros quickly and easily so you can reach your goals.
Understand macronutrients (macro)
Macronutrients are macronutrients that the body needs to function properly and provide energy for activities. These include proteins, carbohydrates, and fats, each of which plays an important role in your overall health. (1)
The difference between macronutrients and micronutrients is that macronutrients (proteins, fats, and carbohydrates) are required by the body in large amounts for energy and growth, whereas micronutrients (vitamins and minerals) are required by the body in small amounts but , which is essential for a variety of body functions.
protein
Protein is essential not only for muscle repair and growth, but also for overall cell function. (2) Proteins help transport other nutrients throughout the body (3), which increases resting metabolism. A high-protein diet can reduce weight (4) Prevents weight gain by making you feel full. (5)
carbohydrates
Carbohydrates sometimes get a bad rap, but they are essential to a balanced diet. (6) The body turns carbohydrates into glucose (7), promotes physical activity (8).
fat
Fat helps our body absorb the necessary vitamins (9). It also provides focused energy (10) It gives you a feeling of fullness. (11)
Factors influencing daily calorie needs
The amount of calories you need each day is different for everyone and depends on many variables. Age, gender, and activity level all play important roles in determining how many calories you need to eat to maintain, lose, or gain weight.
For example, younger people and people with higher activity levels typically need more calories, while older people and people with sedentary lifestyles may need fewer calories. (12)
Investigate key nutrients found in common foods
To help you understand how different foods contribute to your daily macro goals, below is a table showing the macronutrient content of the 12 foods that MyFitnessPal members most frequently track in the app. Masu.
Customize macros to fit your fitness goals
The benefit of macro tracking is that it can be tailored to your specific goals. Whether your goal is to lose weight, build muscle, or simply maintain your current body composition, adjusting your macro ratios may be helpful.
macros for weight loss goals
It makes sense to use a macro calculator for weight loss. Many people aim to reduce their overall calorie intake while focusing on macro-breakdowns of high protein, moderate fat, and low carbohydrate. This allows you to replenish your body with energy while creating the calorie deficit needed to lose fat.
macros for muscle gain goals
If you want to build muscle, protein intake becomes even more important. A higher protein to carbohydrate ratio supports muscle repair and growth. (2)
Maintenance goal macros
To maintain weight, your macro breakdown must provide enough calories to support your daily energy expenditure. Nothing more, nothing less. This means having a balanced intake of protein, carbohydrates, and fats based on your activity level and metabolic needs.
Macro calculation FAQ
How to calculate calories for bodybuilding?
For bodybuilding, the amount of calories you need depends on whether you are in a bulking phase (gaining muscle) or a weight loss phase (losing fat).
During bulking, many bodybuilders increase their caloric intake beyond maintenance, focusing on high protein and moderate carbohydrates. During the cutting phase, a high protein, low carbohydrate, and moderate calorie deficit is often the goal.
What macros should I eat to lose weight?
There is no specific macro ratio that will result in weight loss for everyone. You should adjust your macros according to your personal situation, preferences, and goals.
What is the 40-40-20 rule for macros?
The 40-40-20 rule refers to a common macro split where 40% of your daily calories come from protein, 40% from carbohydrates, and 20% from fat. There is no evidence that this macro breakdown leads to fat loss or muscle growth. The 90-30-50 method is also a common approach.
How do I calculate my food macros?
To calculate the macros in a food, use the nutrition label or browse the food. MyFitnessPal app. The app analyzes your macronutrient content so you don’t have to guess.
Need to track macros?
If you have specific fitness or weight goals, tracking your macros will keep you informed to ensure you’re eating in a way that supports those goals. It also helps you understand how different foods affect your body and performance.
User Success Story: Tracking Macros with MyFitnessPal
Chris Cullen faced some major health challenges when his weight reached an all-time high of 412 pounds. Determined to turn his life around, he sought the help of a nutritionist who showed him how to track his macronutrients (protein, carbs, and fat) using the MyFitnessPal app.
By setting specific macro goals and tracking them, Chris lost 172 pounds and transformed his health*. His body fat decreased from 63% to 36%, and after losing weight and focusing on health and nutrition, he no longer needed the weight. The nine types of medicines I used to take for conditions such as high blood pressure. One of the secrets of his success? Consistent macro tracking with MyFitnessPal.
Read more about Chris’ health journey.
*As always, everyone’s weight loss story is different. Weight loss is hard work and requires healthy eating and exercise. Most people can expect to lose 1 to 2 pounds per week.
How can you jump-start your own health journey by tracking your macros? Get started today MyFitnessPal app.
First edition published in March 2024. Updated October 8, 2024
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