Macro Calculator

How This Calculator Works

This macro calculator determines your optimal macronutrient distribution based on your Total Daily Energy Expenditure (TDEE) and goals. The calculations use evidence-based recommendations:

• Protein: Essential for muscle maintenance and growth. Calculated based on body weight and activity level.
• Fats: Crucial for hormone production and nutrient absorption. Set at a healthy minimum percentage.
• Carbohydrates: Primary energy source. Remaining calories after protein and fat are allocated.

Understanding Macronutrients

• Protein (4 calories/gram): Builds and repairs muscle, supports immune function, and increases satiety. Aim for 1.6-2.2g per kg body weight for active individuals.
• Carbohydrates (4 calories/gram): Provides quick energy, fuels workouts, and supports brain function. Adjust based on activity level and goals.
• Fats (9 calories/gram): Supports hormone production, vitamin absorption, and cellular health. Never go below 20% of total calories.

Macro Ratios by Goal

Weight Loss: Higher protein (35%) helps preserve muscle while in a calorie deficit. Moderate carbs (35%) and fats (30%).

Maintenance: Balanced approach with 30% protein, 40% carbs, and 30% fats for sustainable healthy eating.

Muscle Gain: Adequate protein (30%) for muscle building, higher carbs (45%) for energy and recovery, moderate fats (25%).

Tips for Success

• Track your macros consistently using Cal AI for best results
• Adjust ratios based on how your body responds
• Prioritize whole, nutrient-dense foods
• Don't be overly rigid - 90% adherence is excellent
• Consider consulting a registered dietitian for personalized advice