Macronutrient Calculator
Macronutrients 101: How to Optimize Your Ratios
Why Macros Matter More Than Calories
While calories determine weight loss/gain, macronutrient ratios affect body composition, energy levels, and satiety. Our calculator provides personalized targets based on your goals:
Macronutrient Guidelines by Goal
| Goal | Protein | Carbs | Fats |
|---|---|---|---|
| Weight Loss | 30-35% | 35-40% | 25-30% |
| Muscle Gain | 25-30% | 45-50% | 20-25% |
| Maintenance | 25-30% | 40-50% | 25-30% |
Protein: The Building Block
Best Sources
- Chicken breast (31g/100g)
- Salmon (25g/100g)
- Greek yogurt (10g/100g)
- Lentils (9g/100g)
Timing Tips
- 20-40g per meal
- Consume within 2hr post-workout
- Casein protein before bed
5 Macro Tracking Tips
- Weigh food raw for most accurate tracking
- Meal prep to hit targets consistently
- Adjust weekly based on progress
- Prioritize fiber (25-38g daily)
- 20% flexibility for sustainability
Did You Know? The average American gets 50% of calories from ultra-processed foods. Tracking macros naturally improves diet quality by focusing on whole protein, carbs, and fats.