Typically, the carbs we like to eat are not always the healthiest. Not only that, but it is also possible to keep to your calorie count without watching what you are eating. Even when goals are met, they are hard to maintain. Calories are the fuel that feeds your body. Are you looking to lose weight, gain weight, or maintain the weight you are at right now? Our team doesn’t just understand the science of nutrition—we’ve spent years mastering the art of tailoring it to fit your life. Working Against Gravity has led the macro tracking and health space for over a decade. Because estimation and intentional eating are less precise, staying highly lean or maximizing muscle gain and performance without tracking is tougher. With just a few clicks, you'll witness your daily protein, carbohydrate, and fat needs come to life. As a nutrition expert, I understand the complexity of macros – and I'm here to simplify it for you. Explore personalized nutrition options and calculate your macros with ease using our Body Mass Index Calculator. If you are sedentary and trying to lose weight, adding exercise will increase your daily calorie goal. Choose from 2 to 6 meals daily to see the macro ratio you can track for each meal. Muscle cells burn more calories than fat cells, so the more accurately we measure this, the better your results will be. Calculate your ideal body weight or get an assessment of your body fat percentage. What is a Ketogenic Diet? That means you’ll be eating a lot of chicken, rice, and veggies for the rest of the day. The siren song of macro counting is that you can eat whatever you want. Stick with macro counting for a bit, and then invest in these luxury items over time. If and when you get a food scale, weigh out what you believe to be a tablespoon of peanut butter (then shed a tear over how small an actual serving is). Do you have any questions about the free macro calculator? Let me know in the comments below! Almost every food contains some protein and some fat and, with a few exceptions (like meat and eggs), some carbs. Increasing your body weight through muscle gain is a substantially more difficult and time-intensive process than shedding a few pounds of spare fat. If you’re invested in counting macros for the purposes of weight loss, you should take care regarding how fast you’re aiming to shed pounds. At nine calories per gram, fat is by far the most calorically-dense macronutrient. This, in addition to its high level of satiety, is another reason why high-protein diets are often recommended for weight loss. “Get the foods right, and let the macro — and for the most part, micro — nutrients take care of themselves,” he says. Counting macros is a lot of work, and the benefits are unproven. “Get foods and dietary patterns right, with no counting required, and instead, you can love the foods that love you back,” he says. For example, half an avocado has over 10 g of good-for-you fat, about 6 g of carbohydrates (with almost 5 g of beneficial fiber), and almost 2 g of protein, according to the USDA. Although dietitians and doctors may not be sold on the concept, there are some potential benefits of macro counting. If, for example, you’re a woman age 31 to 50, you’ll likely want to eat 1,800 calories per day, which the USDA suggests for women in that age range. The number of macronutrients you need each day will depend on your specific diet. What’s more, weight loss on keto can be difficult to keep off. But according to a study published in the August 2017 Journal of Diabetes Research, people who do frequently track their diets have higher odds of long-term weight loss success. “An individual-size bag of chips contains a similar amount of calories as one slice of whole-wheat bread with half an avocado, but one provides you with satiating nutrients that benefit your body and one doesn't,” says Levinson. Tracking macros for weight loss is a smart, flexible way to shed pounds while fueling your body. Use apps like MyFitnessPal or a macros to lose weight calculator to log meals. Macros for weight loss and muscle gain focus on high protein and moderate carbs. Online communities like macros for weight loss Reddit share recipes and tips for tasty, macro-friendly meals. Healthier Protein Choices: It also saves trips to the grocery store when you prepare a weekly meal plan.The preset macro values of the calculator for balanced, low-fat, low-carb, and high-protein diets are all within the recommended range by the Institute of Medicine (IOM).This method accounts for your body’s energy needs and activity levels, supporting a balanced macronutrient ratio for sustaining weight.Protein plays a vital role in muscle maintenance, which is particularly important for anyone looking to build muscle or lose fat.At 30, I finally decided to take control, diving deep into the science of nutrition and strength training during night shift.A 2020 study found that low-carb and low-fat diets didn’t increase people’s life span — the choice to eat healthy carbs and healthy fats did, though.If you’re aiming for macros for weight loss and muscle gain, prioritize protein and slightly higher carbs.Ready to learn how to use macros to transform your body? To properly manage target macros, it’s essential to know how to distribute these macronutrients based on your fitness objectives. Carbohydrates fuel your workouts and keep your energy levels up, while fats are essential for maintaining hormonal balance. A key factor to consider is whether you want to lower your carbohydrate intake or adjust protein and fat levels to support fat burning. If you are interested in a personalized approach to setting up your macros, check out the Functionised Weight Loss Program for tailored strategies that help you reach your goals faster. This ratio is especially effective for individuals looking to maintain a balanced diet while focusing on fat loss and muscle gain. You can’t rely on guessing your food intake or eyeballing your portions and expect results. Fitness experts often recommend adjusting your carb content based on your activity level, from sedentary lifestyles to the calorie demands of a construction worker or athlete. Carb intake fuels physical activity levels and helps maintain energy during intense workouts. Think of macros as the construction materials for a house. Transitioning from weight loss to weight maintenance is challenging for many people. We’ll explore tools and tips to help you sustain your hard-earned progress, including TDEE calculation for weight maintenance and balanced macronutrient ratios for sustaining weight. To maintain their caloric goal, they would need to adjust their intake of other macronutrients or increase their physical activity to accommodate the excess. For personalized advice and to ensure that your diet aligns with your health and fitness goals, it’s always best to consult with a healthcare provider or a registered dietitian. While the Mifflin-St Jeor Equation is a standard in the industry for estimating caloric needs and macronutrient ratios, it’s important to remember that everyone’s body is unique. Choose a weekly meal planner with a grocery list to create a shopping list. When you plan your meals, you can ensure you have the necessary ingredients or produce you will need to cook. When you plan your meals, you avoid last-minute decisions about what to eat. When you create a weekly family meal plan you can be sure your children eat balanced meals throughout the week. When we don’t plan ahead, we often end up making the same meals over and over. What matters is the 4-week trend—not the daily number. A 1.5 kg variation over 10 days is normal. When do cravings spike—and what macro is missing? One study found participants hitting targets within ±15% weekly had identical fat loss to those within ±5%—but 3x higher adherence rates. Weekly averages are more predictive of results than single-day totals. Working Against Gravity provides personalized nutrition coaching to help you reach your body composition goals. But they’ll also help you learn what it takes to sustain your weight loss long-term without giving up the foods you love. Increasing calories with a reverse diet or spending time at maintenance could be your best move. Because of its impact on stress and sleep hormones, low calories can impact your body’s ability to get to sleep and stay asleep . For example, if you’re prepping a pound (454 grams) of chicken for four meals, weigh it raw first. The key is to ensure accuracy in your calculations to make macro tracking as effective as possible. Beginners may find the process of calculating and weighing food overwhelming, and it can sometimes encourage an overly analytical mindset around eating. However, it’s important to recognise that macro tracking isn’t for everyone. Then tweak the macros just a little bit if you need to, based on how you feel. I know that you don’t want to count calories every day. Now that you know how to calculate your macros, you can adjust them according to your goals, how you feel, and the results you are seeing. Calculating your macros is going to depend on your goals. Your trusted resource for holistic wellness, offering evidence-based guidance for self-care, fitness, and mental wellbeing.Your macronutrient distribution — that’s dietary protein, fat, and carbohydrate — plays a significant role in how your body changes over time.In this guide, I’ll walk you through how to calculate your macros for weight loss using a structured, science-backed approach.Calories from the three macronutrients — protein, carbohydrates, and fats — will create different body reactions.Tracking macros also helps you include more dietary fiber from fibrous carb vegetables or soluble fiber from oats, which improves digestion and keeps you full.Our calculator enforces a minimum of 1.2g per kg to ensure adequate intake for health and body composition.After cooking, divide it into four equal portions based on the cooked weight—keeping in mind that it will weigh less once cooked. Purchase order template On it, you’ll replace starchy breads and sugary cereals with avocados, butter, and fatty cuts of meat. By calculating your TDEE (Total Daily Energy Expenditure) and setting appropriate macronutrient ratios, you can create a sustainable plan. The Alleo AI coach provides affordable, tailored coaching support for maintaining your weight, with full coaching sessions just like a human coach. Consistent adjustments ensure your diet aligns with your changing needs. Calculate exactly how many calories you burn walking based on steps, weight, height, and walking speed. Accurately convert your daily steps into calories burned with our precise calculator. Get accurate body fat, BMI, and ideal weight calculations with our comprehensive body fat calculator. Get personalized weight ranges based on height, age, gender, and body frame with our comprehensive ideal weight calculator. If your calculation gives less, increase protein and adjust carbs/fats accordingly. If you are a woman over 50, please try the menopause macro calculator. Use the macro calculator tool, the TDEE calculator, or see the other fitness calculators to help with the formulas and math. Since 1g of carb equals 4 calories we divide 1793 by 4 and get 448 g Carbohydrates. We allocate the rest of our calories (originally calculated from our TDEE) to carbohydrates. Fiber is also a carbohydrate, but the body can use only about 30-40% of it for energy. Typically, carbohydrates have 4 calories per gram, fats have 9 calories per gram, and protein provides 4 calories per gram, according to the Cleveland Clinic. So, if a person aims to eat 1,800 calories per day (which the USDA suggests for women ages 31 to 50), they might want 810 calories from carbohydrates (45 percent), 630 calories from fat (35 percent), and 360 calories from protein (20 percent) each day. The protein recommended with counting macros also helps preserve your muscle mass while in a calorie deficit. 161 g protein, 90 g fat, and 448 g carbohydrates for the above example whose target is 3,250 calories per day. Net carbs are obtained by subtracting fiber from total carbs. Total carbs are the number of carbohydrates when you include fiber. However, if you aren’t a bodybuilder, you may not need as much as you think. Protein is essential for maintaining and building muscle. Why do you need to know my activity level? Protein builds muscle, carbs provide energy, and fats support hormones and satiety. Therefore you can calculate macros for weight loss, macros for muscle gain, or any other purpose. Carbohydrates and protein contain 4 calories per gram, whilst fats have 9 calories per gram. Unlike some other calculators, this calculator does not let you enter a long-term weight goal when calculating how many calories to eat per day. As a note, alcohol (like beer) does have a caloric value (seven per gram) but your body cannot metabolize it the same way you’d process carbs or fat. If you dedicated all of your remaining 860 calories to carbs, you’d end up with 215 grams of carbs in total. So, any distribution of macronutrients will contain a certain number of calories as well. Your basal metabolic rate, or BMR, is the number of calories your body requires to fuel its most essential and non-locomotive functions. This calculator uses several formulas to come up with guidelines — and there are guidelines — for how to structure your calorie intake. You see, your macros calculation can be tweaked depending on what you want the end result to be. So, when we calculate macros instead, you are ensuring that what you eat is just as important as how much. But, we don’t want to worry about counting calories for that matter. To convert grams to calories, you multiply the number of grams by the calorie value. The word, "macros" is an abbreviation for macronutrients. What’s more, leaving protein out of one or more meals may make it difficult to hit your protein target at the end of the day and limit your possibilities.Your AI-powered fitness coach for personalized workout plans and nutrition guidance.You are on the right track as long as you are making progress towards your goals.Protein makes up the lion’s share of the calories you’ll find in lean meats like chicken, turkey, and fish, and is plentiful in all kinds of animal products like dairy, beef, lamb, and pork.Don't stress about perfect macro hits every day.Select your biological sex and enter your stats (height, weight, age).An activity multiplier is a factor used to estimate how many calories you burn in a day based on your activity level. Share one insight that shifted your approach—or ask your top macro question below. For healthy kidneys, intakes up to 2.8 g/kg LBM show no adverse effects in long-term studies. Monitor milk supply and infant weight gain closely; drop in output warrants immediate recalibration with a lactation consultant. Hydration becomes critical—aim for 3+ liters of fluid daily. Counting macros isn’t a diet trend—it’s a precision tool rooted in energy balance and metabolic physiology. Protein (30%) supports muscle protein synthesis, increases thermogenesis, and enhances satiety more effectively than either carbs or fat alone. Many people have found weight loss success without any physical activity on the keto diet. In some cases, if you've been fat adapted for a year or more, your body might be able to stay in ketosis more easily, even if you eat something higher in carbs occasionally. If you eat 1900 calories a day, about 190 calories will be used just to digest the food. Based on your height, weight, and age, your BMR determines your body’s energy needs. Fats also work to keep us satiated, and including them in your daily food intake will help you feel full. Good-for-you fats are an essential part of a healthy diet. The body does not store it, you see, like it does carbs and fat. I also use macros calculations as a way to build muscle. You wouldn’t build a house with only one material, and you shouldn’t approach your diet with an imbalance of macros. Proteins are the bricks, carbs are the power tools, and fats are the glue holding it all together. Macros, short for macronutrients, are the foundation of your nutrition plan, and they play a direct role in your fitness goals. No more guessing about your food intake or relying on nutrition labels alone. You can then use this data to determine whether you want to make changes to help support gaining muscle mass or losing body fat. That kind of strenuous activity is going to require a lot of calories you’ll have to replace. You’ll also want to buy a body weight scale. The scale will ensure you’re eating just enough food and not go over your daily allowance. Start using Alleo for free today and confidently maintain your weight loss success through balanced macronutrient ratios for sustaining weight. Remember, you’re not alone in this journey of flexible dieting and macro tracking post-weight loss. Regularly adjusting macros after reaching your weight loss goal ensures you remain on track. As you become leaner, your rate of fat loss will decrease since you do not have as much fat to lose. Men and anyone with more weight to lose are usually on the higher side of the range (or slightly over). This requires a change in the composition of your body. That being said, we’ve generally seen that those who want to optimize performance need to eat more carbs. Start today—use a free macro calculator, plan your meals, and watch your progress soar! Mastering how to calculate your macros for weight loss unlocks a slimmer, healthier you. Start simple with a free macro calculator for weight loss to build confidence. Ready to master how to calculate your macros for weight loss? Knowing how to calculate your macros for weight loss can be a game-changer. This addresses calculate macros for keto, perfect keto calculator, and my keto macros. This answers what should my macros be for keto and keto macro goals. If you prefer not to use a digital calculator, here’s how to calculate macros for keto manually. This section addresses what are macros in keto diet, keto diet macros, and keto macro percentages, breaking down the essentials for beginners. Unlike general macro tools or even a sleep debt calculator that tracks rest deficits, a keto calculator specifically tailors your results to fit a low-carb, high-fat ketogenic plan. Coach Ted is a successful nutrition coach, having helped thousands of clients reach their body transformation goals. This lack of nutrition could stall your weight loss, so eat up if you love to exercise! High physical activity that is not fueled with enough calories will lead to muscle catabolism (breakdown of muscle fiber). These should be avoided and the Food and Drug Administration (FDA), as well as regulators in other countries, take measures against the presence of trans-fatty acids in different foods.Meet your new food tracker app, designed to help you eat smarter and stay consistent without the hassle.Using advanced AI technology, the app lets you snap a photo of your meal and instantly receive detailed nutritional information.Proteins are the bricks, carbs are the power tools, and fats are the glue holding it all together.Use the notes section to remind yourself how you can save time for other meals that week.Essential for muscle growth, repair, and maintenance.Yes, a keto weight loss calculator provides personalized macros and caloric deficit guidance.For more specifics on what to eat – see a sample macro meal plan or a list of macros for familiar foods.Plans automatically adjust based on progress, habits, and weight changes, keeping your nutrition aligned with your current needs. Counting macros does this through a more scientific approach but without restriction. A low-carb diet is a method of placing yourself in a negative energy balance. Your body uses carbohydrates to make glucose, the preferred fuel or energy our bodies run off, and they’re what keeps us going. To lose weight, you need to be in a calorie deficit. Your REE is the energy it takes to run your body without movement. According to research published in the American Journal of Clinical Nutrition, energy expenditure among men is higher than in women, even after controlling for body weight (4).Setting your activity level is necessary because it, along with your age, sex, weight, and goal, determine your baseline caloric “set point”—what level of energy intake will keep you at a constant weight.The first thing you will want to do is download a nutrition tracker to your smartphone.Losing weight and losing fat are two different things (you don’t want to lose muscle).There are many food entries to choose from, but a lot of them are incorrectly entered.Others retain visible connective tissue or a thin layer of subcutaneous fat along the edges—up to 0.8g extra fat per 100g if untrimmed.Another mistake is cutting carbs too low, which can zap energy. Most dietary lipids are triacylglycerols. Excessive protein will simply be transformed or discarded and consuming too much proteins can be harmful as it strains your liver and kidneys. Proteins are key for maintaining and increasing muscle mass. Dietary sources of complete proteins include eggs, milk, meat, fish, and poultry, with eggs providing the optimal mixture of essential amino acids. How do I calculate my macros for weight maintenance? How many macros should I eat to lose weight? Prep macros meals in advance for simplicity. Focus on whole foods like lean meats, vegetables, whole grains, and healthy fats. Planning macros meals is key to sticking with your plan. It’s about building eating habits that support your strength, your energy, your sleep, and your resilience—day after day. Because plant proteins are less digestible, aim for 10–15% more total grams (e.g., 185–195 g instead of 170 g) to guarantee leucine thresholds for muscle synthesis are met. Plant-based eaters must combine complementary proteins (e.g., rice + beans, hummus + whole-wheat pita) to ensure complete amino acid profiles. This approach reduces the chances of overestimating your calorie needs and gives you a more reliable starting point. To address this, we use middle-range activity multipliers to provide more realistic and reasonable calorie estimates. However, this is also where many calculators and users make mistakes. Our calculator uses the Harris-Benedict Revised Formula to estimate TDEE. Combine this with biofeedback like your energy levels, hunger, and overall performance to determine what changes might be needed. Counting macros helps you understand how many calories and grams of macros are in food. If you know ahead of time that you’re going out to dinner with friends, prioritize protein and eat fewer grams of carbs and fats during the day. The goal is to craft meals that you love, but with a better balance of protein, carbs, and fats. For example, a Big Mac from McDonald’s packs 550 calories, 25 grams of protein, 45 grams of carbs, and 30 grams of fat. It’s also the most energy-packed macro, offering 9 calories per gram. Like carbs, protein also provides 4 calories per gram. Each gram of carbs delivers 4 calories, and you’ll find them in foods like vegetables, fruits, grains, tubers, and cereals. Try my free macro calculator to determine the exact daily macronutrient intake you need to either lean bulk or shred. The philosophy behind macro counting is the idea of flexible dieting. Whether you’re new to low-carb eating or a seasoned keto enthusiast, this calculator supports smarter eating decisions. Searches like “keto kalkulator” and “keto calculator türkçe” are trending in global regions. Women often have unique needs on keto due to lower muscle mass, hormonal fluctuations, and different caloric requirements. A keto calculator takes your individual stats and preferences into account. The activity multiplier is critical for calculating your TDEE because it personalizes your calorie needs based on how active you are. Pay attention to your weekly weight averages, take weekly body measurements, and snap bi-weekly progress photos. Since these formulas are based on averages from research studies, they provide a general framework but cannot precisely capture your specific energy needs or activity levels. It is based on energy expenditure formulas that use averages from population data. This is a bit of an oversimplification as the metabolism is a complex machine, but this basic calories-in-calories-out formula works. What those people really should be saying is that macro counting isn’t a restrictive diet. Well, it is — but there’s a lot to learn about how to count macros before diving headfirst into a bag of Ruffles. Unless you’ve been consciously avoiding all fitness content for the past five years, you have probably heard someone talk about counting macros. We spoke to weight loss experts to break it all down. Now, you might be wondering how to count macros and what common mistakes you should avoid. Higher carbs, moderate protein Higher protein, lower carbs You’ll sense when your body needs more omega-3s (dry skin, joint stiffness) or more magnesium (muscle cramps, restless legs)—and adjust fats or greens accordingly. Aim to hit protein within ±10g, carbs within ±15g, and fat within ±5g on 80% of days. Your ideal macros depend on your current weight, activity level, metabolic efficiency, and goals—not generic templates. We created this free macro calculator for weight loss to fix that problem. The unweighed serving is probably bigger and therefore packed with more calories and fats than you need. You can also refer to our calculator to find a good starting point based on your goal (which, because you’re reading this article, we’re guessing is weight loss.) Additionally, cold water has been found to increase energy expenditure (or the number of calories you burn throughout the day) (9) (10) Then, it splits calories into protein, carbohydrate, and fat grams based on evidence-backed macro ratios.You're not alone if you have weight loss goals.Like carbs, protein also provides 4 calories per gram.This is the most effective way to lose weight, or to prevent weight gain in the first place.Macro counting is tracking and recording the amount of protein, carbohydrates, and fats you eat daily.We’ve discussed what the best foods are, and we’ve talked about macro ratios and what can work the best for your goals.Not all meal delivery services support weight loss. This meal calendar has space for three meals a day for seven days. This weekly menu planner plans three meals per day and a grocery list. This 7-day meal plan sheet has four sections per day for each meal and a grocery list. This weekly meal template has three columns for breakfast, lunch, and dinner for seven days of the week, starting on a Sunday or a Monday. Each free meal planning template has a Sunday or Monday start. Muscle Gain Not all carbs are created equal, but emerging research suggests that refined carbohydrates (like white flour or white rice) behave a lot like sugars when it comes to determining your body’s response, so lumping them into the same category is starting to make more sense. How many minutes per day do you exercise (cardio & weight lifting combined)? Properly balancing them is essential to building muscle, losing fat, and performing optimally. Paying attention to the composition of nutrients in your diet can help you better achieve your goals. “Namely, they are carbohydrates, protein, and fat,” Levinson says. Although the term is becoming more common, unless you’ve done some internet sleuthing, what “counting macros” really means is probably unclear. Yes, vegetables do contain carbohydrates and should be counted, but they're nutrient-dense and low in calories. Don't stress about perfect macro hits every day. Some people benefit from cycling carbohydrates based on training days. It’s essential for muscle repair and lean muscle mass. Fill out the details in the Macro Calculator below based on your current stats and activity level. So many of our clients previously “hit the wall” with dieting. More workouts lead to an increasing metabolism, which in turn burns more fat! If you’ve gotten this far and wondered, what if I want to gain muscle, not lose weight? Download the free WAG Nutrition Guide to learn the ins and outs of macronutrients, get meal ideas & more. The more active you are and the muscle you have, the more carbs you need to sustain your activity, recovery, and muscle mass. Carb density refers to how many carbs are present in a gram of food. Consistency is king in fitness, and a macro calculator makes it simple to stay on track. For those with sedentary lifestyles, it calculates sedentary calorie expenditure, so you don’t overshoot your calorie intake. A construction worker and someone with a desk job have vastly different calorie and macronutrient needs. Your daily energy expenditure isn’t the same as your neighbor’s, your co-worker’s, or even the average person’s.