Macro Calculator

Macronutrients are the three nutrients that provide energy to the body: protein (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g). The right ratio depends on your goal — fat loss, maintenance, or muscle gain. Proper distribution optimizes body composition, performance, and recovery.

• Preserves muscle mass during caloric deficit • Essential for muscle protein synthesis (hypertrophy) • Highest thermic effect — burns more calories during digestion • Greater satiety — helps control hunger • Recommendation: 1.6-2.4g per kg of body weight for athletes • Distribute across 3-5 meals to optimize protein synthesis

• Use apps like MyFitnessPal or Cronometer to log meals • Weigh food on a kitchen scale for accuracy • Focus on protein first — it's the most important macro • Don't stress about daily variations of ±5% • Adjust macros every 2-4 weeks based on results