If you’re thinking about taking your nutrition game to the next level, you’ve probably heard about the importance of macronutrients, or macros for short.
Tracking your macros (protein, carbohydrates, and fat) can help you fuel your body with balanced nutrition that’s right for you and your goals.
MyFitnessPal’s free macro calculator makes it easy to determine the right macro combination.
How to Use MyFitnessPal Macro Calculator
Using the MyFitnessPal free macro calculator is simple. Just enter a few basic details about yourself, including your age, gender, height, weight, activity level, and goals (whether you want to lose, gain, or maintain weight).
The calculator then provides a personalized analysis of how much protein, carbohydrates, and fat you should eat each day. and MyFitnessPal App Track your macros quickly and easily to achieve your goals.
Understanding Macronutrients (Macros)
Macronutrients are the key nutrients your body needs to function properly and fuel your performance. These include proteins, carbohydrates, and fats, each of which plays an important role in your overall health. (1)
The difference between macronutrients and micronutrients is that macronutrients (proteins, fats, carbohydrates) are needed by the body in larger amounts for energy and growth, while micronutrients (vitamins and minerals) are needed in smaller amounts but are essential for a variety of body functions. That is.
protein
Protein is essential for muscle recovery and growth, as well as overall cellular function. (2) Protein helps transport other nutrients throughout the body.3), which increases your resting metabolism. A diet high in protein may cause weight loss (4) It makes you feel full and prevents you from gaining weight again. (5)
carbohydrate
Carbohydrates sometimes get a bad rap, but they are essential to a balanced diet. (6) the body converts carbohydrates into glucose (7), which promotes physical activity (8).
province
Fats help our bodies absorb the vitamins they need.9). They also provide concentrated amounts of energy (10) helps you feel full. (11)
Factors Affecting Daily Calorie Requirements
Everyone’s daily calorie needs are different and depend on a variety of variables. Age, gender, 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 people with higher activity levels typically need more calories, while older people or people with a sedentary lifestyle may need fewer calories. (12)
Exploring Macronutrients in Common Foods
To help you understand how different foods contribute to your daily macro goals, here’s a table showing the macronutrient content of the 12 foods that MyFitnessPal members most often log in the app.
Customize your macros to fit your fitness goals
The beauty of macro tracking is that you can tailor it to your specific goals. Whether your goal is to lose weight, build muscle, or simply maintain your current body composition, adjusting your macro ratios can help.
Macros for Weight Loss Goals
It may make sense to use a macro calculator for weight loss. Many people aim to reduce their overall calorie intake by focusing on a high-protein, moderate-fat, low-carbohydrate diet. This helps fuel your body while creating the calorie deficit needed for fat loss.
Macros for Muscle Gain Goals
If you want to build muscle, protein intake becomes even more important. A higher protein to carbohydrate ratio promotes muscle recovery and growth. (2)
Macros for maintenance goals
To maintain your weight, you need to provide enough calories to support your daily energy expenditure through macro analysis. Nothing more, nothing less. This means eating a balanced diet of protein, carbohydrates, and fat depending on your activity level and metabolic needs.
FAQs about macro calculations
How to count calories for bodybuilding?
For bodybuilding, calorie needs vary depending on whether you are in the bulking (adding muscle) or cutting (losing fat) phase.
While bulking, many bodybuilders increase their calorie intake above maintenance, focusing on high protein and moderate carbohydrates. During the cutting phase, a moderate calorie deficit through high protein and low carbohydrates is often the goal.
What macros should you 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 circumstances, preferences, and goals.
What is the 40-40-20 rule for macros?
The 40-40-20 rule refers to a typical macro split where 40% of your daily calories come from protein, 40% from carbohydrates, and 20% from fat. There is no evidence that this macro disruption leads to fat loss or muscle growth. The 90-30-50 method is another popular approach.
How do you calculate macros in food?
You can calculate macros for a food by using the nutrition label or by entering the food. MyFitnessPal App. The app analyzes the macronutrient content so you don’t have to guess.
Need to track my macros?
If you have a specific fitness or weight goal, tracking macros can help you make sure you’re eating in a way that supports that goal. It can also help you understand how different foods affect your body and performance.
User Success Story: Macro Tracking Results with MyFitnessPal
Chris Callen faced some major health challenges when his weight reached an all-time high of 412 pounds. Determined to change his life, he enlisted the help of a nutritionist to teach him how to track his macronutrients (protein, carbohydrates and fat) using the MyFitnessPal app.
By setting and tracking specific macro goals, Chris successfully lost 172 pounds and transformed his health.* His body fat went from 63% to 36%, and as a result of his weight loss and focus on health and nutrition, he can no longer lose weight. This is not necessary. Nine medications he once took for ailments such as high blood pressure. One of his secrets to success? Consistent macro tracking with MyFitnessPal.
Learn more about Chris’ health journey.
*As always, everyone’s weight loss story is different. Losing weight is hard work and requires a healthy diet and exercise. Most people can expect to lose 1 to 2 pounds per week.
How can you start your health journey by tracking your macros? Start today MyFitnessPal App.
Originally published March 2024. Updated on October 8, 2024
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