If you’ve been thinking about taking your nutrition game to the next level, you’ve probably heard about the importance of macronutrients, or macronutrients for short.
Tracking your macros (protein, carbs, and fat) can help you ensure you’re providing your body with balanced nutrition that’s right for you and your goals.
Determining the right macro combination is easy with this free macro calculator from MyFitnessPal.
How to use the MyFitnessPal Macro Calculator
Using MyFitnessPal’s free macro calculator is easy. All you need to do is enter some basic details about yourself, such as your age, gender, height, weight, activity level and your goals (whether you want to lose, gain or maintain weight).
The calculator will then give you a personalized breakdown of how much protein, carbs, and fat you should consider eating on a daily basis. The MyFitnessPal app makes it quick and easy to track your macros so you can achieve your goals.
Understanding Macronutrients (Macros)
Macronutrients are the main nutrients your body needs to function properly and provide energy for your activities. They include protein, carbohydrates, and fat, each of which plays an important role in your overall health. (1)
The difference between macronutrients and micronutrients is that macronutrients (proteins, fats, and carbohydrates) are required by the body in large amounts for energy and growth, while micronutrients (vitamins and minerals) are required in smaller amounts but are essential for a variety of Body functions are vital.
protein
Protein is essential for muscle repair and growth, as well as overall cell function. (2) Protein helps transport other nutrients throughout the body (3) and increases resting metabolism. A high-protein diet can reduce weight (4) and prevent weight gain by helping you feel full. (5)
carbohydrate
Carbohydrates sometimes get a bad rap, but they are an integral part of a balanced diet. (6) The body converts carbohydrates into glucose (7) to provide energy for physical activity (8).
Fat
Fat helps our bodies absorb the vitamins they need (9). They also provide focused energy(10) and help us feel full. (11)
Factors affecting daily calorie needs
Daily calorie needs are different for everyone and depend on many variables. Age, gender, and activity level all play important roles in determining how many calories you need to eat to maintain, lose, or gain weight.
For example, younger people and people who are more active generally need more calories, while older people or people with sedentary lifestyles may need fewer calories. (12)
Explore macronutrients in common foods
To give you an idea of how different foods can contribute to your daily macro goals, the table below shows the macronutrient content of the 12 most commonly recorded foods by MyFitnessPal members in the app:
Customize macros based on your fitness goals
The beauty of macro tracking is that it can be customized to your specific goals. Whether your goal is to lose weight, build muscle, or simply maintain your current body composition, adjusting your macro ratios may help.
Macros for weight loss goals
It makes sense to use a macro calculator for weight loss. Many people aim to reduce overall calorie intake while focusing on a macro distribution that is high in protein, moderate in fat, and low in carbohydrates. This helps ensure you’re fueling your body while creating the calorie deficit needed for fat loss.
Macros for muscle gain goals
If you want to build muscle, protein intake becomes even more important. A higher protein to carbohydrate ratio is good for muscle repair and growth. (2)
Maintenance target macro
To maintain weight, your macro breakdown should provide enough calories to support your daily energy expenditure—no more, no less. This means eating a balanced diet of protein, carbohydrates and fats based on your activity level and metabolic needs.
FAQ about calculating macros
How to calculate calories for bodybuilding?
For bodybuilding, your calorie needs depend on whether you are in the hypertrophy (gaining muscle) or cutting (fat loss) phase.
During bulking, many bodybuilders increase their caloric intake above maintenance levels, focusing on high protein and moderate carbohydrates. During the taper phase, the goal is usually a moderate caloric deficit, high in protein, and low in carbohydrates.
What macros should I eat to lose weight?
There are no specific macro ratios that will help everyone lose weight. You should tailor your macros to your personal situation, preferences, and goals.
What is the 40-40-20 rule for macros?
The 40-40-20 rule refers to a common macro split in which 40% of daily calories come from protein, 40% from carbohydrates, and 20% from fat. There is no evidence that this macro breakdown leads to fat loss or muscle growth. The 90-30-50 method is another popular one.
How to count macros in food?
You can calculate macros in food by using nutrition labels or entering foods into the MyFitnessPal app. The app breaks down macronutrient content for you, so there’s no guesswork.
Should I track my macros?
If you have specific fitness or weight goals, tracking your macros can help you stay informed to make sure you’re eating in a way that supports those goals. It can also help you understand how different foods affect your body and performance.
User Success Story: Tracking Macro Results with MyFitnessPal
When Chris Callen reached an all-time high weight of 412 pounds, he faced some major health challenges. Determined to change his life, he sought help from a nutritionist who showed him how to track macronutrients (protein, carbohydrates and fat) using the MyFitnessPal app.
By setting and tracking specific macro goals, Chris lost 172 pounds and transformed his health. He once took nine types of drugs to treat high blood pressure and other diseases. One secret to his success? Consistent macro tracking on MyFitnessPal.
Learn more about Chris’ health journey.
*As always, everyone’s weight loss story is different. Losing weight is hard work and requires a healthy diet and exercise. Most people can expect to lose 1-2 pounds per week.
How to start your own health journey by following macro instructions? Start using the MyFitnessPal app today.
Originally published March 2024; updated October 8, 2024
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