Check My Macros Calculator

Macros Calculation Formula:

\[ Protein(g) = 2.0 \times weight \]
\[ Fat(g) = 0.3 \times calories \div 9 \]
\[ Carbs(g) = (calories - (protein \times 4) - (fat \times 9)) \div 4 \]

Protein:

Fat:

Carbohydrates:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is Macros Calculation?

Macros calculation helps determine the optimal distribution of proteins, fats, and carbohydrates in your diet based on your weight and daily calorie needs. This calculator uses standard formulas to estimate your macronutrient requirements.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ Protein(g) = 2.0 \times weight \]
\[ Fat(g) = 0.3 \times calories \div 9 \]
\[ Carbs(g) = (calories - (protein \times 4) - (fat \times 9)) \div 4 \]

Where:

\( weight \) — Body weight in kilograms
\( calories \) — Daily calorie intake in kcal
Protein calculation assumes 2g per kg of body weight
Fat calculation assumes 30% of total calories
Carbohydrates make up the remaining calories

3. Importance of Macros Calculation

Details: Proper macronutrient distribution is essential for muscle growth, fat loss, and overall health. This calculator provides a starting point for balancing your protein, fat, and carbohydrate intake.

4. Using the Calculator

Tips: Enter your weight in kilograms and your daily calorie target. The calculator will estimate your protein, fat, and carbohydrate needs in grams.

5. Frequently Asked Questions (FAQ)

Q1: Why 2g of protein per kg of body weight?
A: This is a common recommendation for active individuals looking to build or maintain muscle mass.

Q2: Can I adjust the fat percentage?
A: This calculator uses 30% as a standard. For customization, you would need a more advanced calculator.

Q3: What if my calculated carbs seem low?
A: The calculator prioritizes protein needs first. You may need to adjust your calorie intake or protein target if carbs seem too low.

Q4: Is this suitable for weight loss?
A: Yes, but make sure your calorie target is appropriate for your weight loss goals.

Q5: Should I follow these macros exactly?
A: These are estimates. Individual needs may vary based on activity level, goals, and personal preferences.