Calculate your macros
Basic Information
Activity Level
Your results:
Target calorie intake per day:
Macronutrient Balance:
Fats: 0 g
Protein: 0 g
Carbs: 0 g

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    What are Macronutrients?

    Macronutrients (macros) are the primary nutrients in our diet. They consist of carbohydrates, fats, and protein.

    Alcohol is technically the fourth macro, however, most people tend to focus on the first three when it comes to nutrition.

    Counting Macros

    Macros provide our body with energy – which can be measured in calories. It’s important to know that each macro yields a different number of calories.

    That’s why counting macros and calories is an accurate way to lose weight, or build muscle.

    Macronutrientkcal per gram
    Carbohydrate4 kcal
    Fats9 kcal
    Protein4 kcal


    Sugar and fiber are the two primary types of carbs. Eating foods high in fiber promotes a healthy gut and increases perceived satiety (the feeling of being full).

    Glucose and fructose are both sugars that are used as a main source of energy in the body. That’s why consuming enough carbs is essential for athletes and individuals who participate in regular physical activity.

    Carbs can be found in:

    • Fruits
    • Vegetables
    • Grains
    • Legumes


    Some fad diets place a negative label on fats. The truth is fats play a crucial role in heart health and energy storage. In fact, fats can provide the body with energy over a prolonged period of time.

    If you’ve ever examined a nutritional food label, you might have noticed that there are different types of fats. In general, unsaturated fats are regarded as the best variety, while health experts recommend avoiding trans fats.

    Fats can be found in:

    • Meat
    • Dairy products
    • Oil
    • Nuts
    • Seeds


    Proteins are made up of numerous building blocks, referred to as amino acids. Our body requires this macro for the maintenance and growth of cells and tissues. The importance of protein and amino acids cannot be overlooked in a diet.

    A diet with enough protein will not only help build muscle, but it can also aide in weight loss. Protein is high in satiety, which means that it can help you feel full and keep your appetite in check.

    Protein can be found in:

    • Meat
    • Eggs
    • Poultry
    • Fish
    • Pea products
    • Soy products