If you’ve been thinking about taking your nutrition to the next level, you may have heard about the importance of macronutrients, or macros for short.
Tracking your macros (protein, carbs, and fat) can help ensure you’re fueling your body with balanced nutrition that works for you and your goals.
With this free macro calculator from MyFitnessPal, determining the right macro combination is easy.
How to use the MyFitnessPal macro calculator
Using the free MyFitnessPal 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 provide you with a personalized breakdown of how much protein, carbs, and fat you should consider eating daily. And the MyFitnessPal app makes tracking your macros quick and easy so you can reach your goals.
Understanding Macronutrients (Macros)
Macronutrients are the main nutrients your body needs to function properly and fuel your activities. They include proteins, carbohydrates, and fats, and each plays an important role in your overall health. (1)
The difference between macronutrients and micronutrients is that the body needs macronutrients (proteins, fats and carbohydrates) in larger quantities for energy and growth, while micronutrients (vitamins and minerals) are needed in smaller quantities but are essential for various bodily functions. .
Protein
Protein is essential for muscle repair and growth, as well as general cellular function. (2) Protein helps transport other nutrients throughout the body (3) and increases resting metabolism. High-protein diets can reduce body weight (4) and prevent weight regain by helping you feel full. (5)
carbohydrates
Carbohydrates sometimes get a bad rap, but they are an integral part of a balanced diet. (6) The body converts carbohydrates into glucose (7), which drives physical activity (8).
Fats
Fats help our body absorb the vitamins we need (9). They also provide a concentrated dose of energy (10) and help us feel full. (11)
Factors Affecting Daily Calorie Needs
Each person’s daily calorie needs are different and depend on a number of variables. Age, sex, and activity level all play a role in determining how many calories you need to eat to maintain, lose, or gain weight.
For example, younger people and those with higher levels of activity typically need more calories, while older adults or those with more sedentary lifestyles may need fewer calories. (12)
Exploring macronutrients in common foods
To give you an idea of how different foods contribute to your daily macro goals, here’s a table showing the macronutrient content of 12 of the foods most frequently recorded by MyFitnessPal members in the app:
Customizing your macros based on your fitness goals
The beauty of macro tracking is that it can be tailored to your specific goals. Whether your goal is to lose weight, build muscle, or simply maintain your current body composition, adjusting your macro ratio can be helpful.
Macros for weight loss goals
It may make sense to use a macro calculator to lose weight. Many people try to reduce their overall calorie intake while focusing on a high protein, moderate fat, low carb macro split. This helps ensure that you are fueling your body while creating the calorie deficit needed to lose fat.
Macros for muscle gain goals
If you’re looking to build muscle, your protein intake becomes even more crucial. A higher proportion of protein and carbohydrates promotes muscle repair and growth. (2)
Macros for maintenance objectives
To maintain your weight, your macroscopic breakdown must provide enough calories to support your daily energy expenditure, no more, no less. This means a balanced intake of protein, carbohydrates and fats based on your activity level and metabolic needs.
Frequently asked questions for calculating macros
How to calculate calories for bodybuilding?
For bodybuilding, your calorie needs depend on whether you’re in a bulking (adding muscle) or cutting (losing fat) phase.
During bulking, many bodybuilders increase their calorie intake above maintenance, focusing on high protein and moderate carbohydrates. In a cutting phase, the goal is usually a moderate calorie deficit with high protein and fewer carbohydrates.
What macros should I eat to lose weight?
There is no specific macro ratio that will result in weight loss for everyone. You should adjust your macros based on 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 your 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 approach.
How do I calculate macros in my food?
You can calculate macros for your foods using a nutrition label or by entering foods into the MyFitnessPal app. The app will break down the macronutrient content for you, so you don’t have to do the guesswork.
Should I track my macros?
If you have specific fitness or weight goals, tracking macros can help you stay informed to ensure you’re eating in a way that supports those goals. It can also help you understand how different foods affect your body and your performance.
User Success Story: Macro Tracking Results with MyFitnessPal
Chris Callen faced major health challenges when his weight reached an all-time high of 412 pounds. Determined to change his life, he sought help from a dietician who taught him how to track macronutrients (protein, carbs, and fat) using the MyFitnessPal app.
By setting and tracking specific macro goals, Chris successfully lost 172 pounds, transforming his health.* His body fat dropped from 63% to 36%, and as a result of his weight loss and focus on health and nutrition, you no longer need the nine medications you once took for conditions such as high blood pressure. One of your secrets to success? Consistent macro tracking in MyFitnessPal.
Read more about Chris’s health journey.
*As always, everyone’s weight loss story is different. Weight loss is hard work and involves a healthy diet and exercise. Most people can expect to lose between 1 and 2 pounds per week.
What can boost your own health journey by tracking your macros? Get started today in the MyFitnessPal app.
Originally published March 2024; updated October 8, 2024
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