Macro Nutrient

Calculate Your Macro Nutrient

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About Macro Nutrients

Macro nutrients are the three main categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates and fats.

Protein

Protein is essential for building and repairing tissues, making enzymes and hormones, and maintaining muscle mass.

Carbohydrates

Carbs are your body's main source of energy. They fuel your brain, kidneys, heart muscles, and central nervous system.

Fats

Fats are essential for hormone production, nutrient absorption, and maintaining cell membranes.

Understanding Macro Ratios

Weight Loss

Higher protein, moderate fat, lower carb

  • Protein: 30-35%
  • Fat: 25-30%
  • Carbs: 35-40%

Maintenance

Balanced distribution of macros

  • Protein: 25-30%
  • Fat: 25-30%
  • Carbs: 40-50%

Muscle Gain

Higher carb, moderate protein, lower fat

  • Protein: 25-30%
  • Fat: 20-25%
  • Carbs: 45-55%