Macro Calculator for Weight Loss

Macronutrients are the three main nutrients your body needs for energy and function: protein, carbohydrates, and fat. Each gram of protein and carbs provides 4 calories, while each gram of fat provides 9 calories.

Balancing these macros is key to successful weight loss while maintaining muscle mass and energy levels.

Why it matters: Protein preserves muscle mass during weight loss and keeps you feeling full longer.

• Aim for 0.8-1.0g per pound of body weight
• Best sources: chicken, fish, eggs, Greek yogurt, lean beef
• Helps reduce hunger and cravings

Your energy source: Carbs fuel your workouts and daily activities.

• Choose complex carbs: oats, brown rice, sweet potatoes
• Limit simple sugars and refined carbs
• Timing: Eat more carbs around workouts
• Supports metabolism and muscle recovery

Essential for health: Fats support hormone production and nutrient absorption.

• Focus on unsaturated fats: avocado, nuts, olive oil
• Include omega-3s: salmon, flaxseeds, walnuts
• Don’t fear fat – it keeps you satisfied
• Avoid trans fats and limit saturated fats

• Create a calorie deficit (500-1000 calories/day)
• Track your food intake accurately
• Stay consistent with your macros
• Exercise 3-5 times per week
• Get 7-9 hours of quality sleep
• Drink plenty of water (half your body weight in ounces)
• Be patient – aim for 1-2 lbs per week

Mifflin-St Jeor: Most accurate for average people. Recommended by most nutritionists.

Harris-Benedict: Older formula, tends to overestimate calories slightly.

Katch-McArdle: Uses body fat percentage for more precision if you know it.

Roza & Shizgal: Alternative method, similar accuracy to Mifflin-St Jeor.