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Calculate your optimal macronutrient distribution for your fitness goals
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each macronutrient plays a unique role in your body and provides energy (calories). Understanding and tracking your macronutrient intake can help you achieve your fitness goals, whether that's losing weight, building muscle, or maintaining your current physique.
Essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. Protein is crucial for muscle growth, recovery, and satiety. Recommended intake varies by goal: 0.8-1g per pound of body weight for general health, 1-1.5g for muscle building, and up to 1.2-1.6g for weight loss to preserve muscle mass.
Your body's primary source of energy. Carbs fuel your brain, muscles, and daily activities. They're especially important for high-intensity exercise. Complex carbs (whole grains, vegetables) provide sustained energy, while simple carbs (fruits, sugars) provide quick energy. Recommended intake typically ranges from 40-60% of total calories, adjusted based on activity level and goals.
Essential for hormone production, vitamin absorption, brain function, and cell structure. Healthy fats (avocado, nuts, olive oil, fatty fish) support overall health. Recommended intake is typically 20-35% of total calories, with emphasis on unsaturated fats and limiting saturated and trans fats.
Higher protein (25-30%) to preserve muscle mass, moderate carbs (30-40%) for energy, and moderate fats (25-35%) for satiety and hormone function. Creates a calorie deficit while maintaining muscle.
Balanced distribution: Protein (20-25%), Carbs (40-50%), Fats (25-35%). Supports daily activities and maintains current body composition.
Higher carbs (45-55%) for energy and recovery, adequate protein (20-25%) for muscle growth, and moderate fats (20-30%). Provides calorie surplus needed for muscle gain.
Important Note: Macro calculations provide estimates based on standard formulas and general recommendations. Individual needs can vary based on metabolism, activity level, body composition, and health conditions. These calculations should be used as a starting point and adjusted based on your progress and how you feel. For personalized nutrition guidance, consult with a registered dietitian or certified nutritionist.
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