Macro Calculator

• Protein
• Carbohydrate
• Fat

The Macronutrient Calculator

The macro calculator calculates the number of calories you need from Protein, Fat, and Carbohydrate. Age, weight, height and sex are taken into account.

What are Macronutrients?

Macronutrients are the nutrients needed in large quantities. In comparison, micronutrients such as vitamins and minerals are needed in very small quantities.
There are three macronutrients that provide calories in the diet:⁽²⁾

1. PROTEIN
2. CARBOHYDRATE
3. FAT

It is common for bodybuilders, sportspeople and athletes to manipulate the three macronutrients in such a way as to effect specific results in body composition while still meeting energy requirements.

Protein

PROTEIN	ABOUT
For Macro Planning	More calories are needed to process protein than to process carbohydrates or fat. Knowing this can be helpful when more calories are needed.
Functions	Cell repair and creation of new cells Physical structures in the body including bones, muscle, skin, and blood(2) Hormones and enzymes(2) Growth and development (children, teenagers, pregnancy)(6)
Sources	Seafood, Meat, Poultry, Beans, Lentils, Nuts, Seeds, Soy
Nutrition	Eating a variety of proteins has the advantage of increasing the range of micronutrients consumed such as magnesium, zinc and vitamins.
Govt Advice	Most Americans eat enough protein but US Government advice is to eat a wider range of proteins instead of focusing on meat and also to eat leaner cuts of meat and poultry when opting for meat/poultry(2)

Carbohydrate

Carbohydrates contribute to cell growth and are an important source of energy.
Carbohydrates include both simple and complex carbohydrates.

CARBOHYDRATES	ABOUT
For Macro Planning	Simple carbohydrates are useful after a workout when the body needs a quick supply of energy. Complex carbohydrates are useful when sustained energy is needed. Suited to meals before workouts.
Functions	Carbohydrates contribute to cell growth and are an important source of energy
Sources	Simple carbohydrates – Sources include bananas, grapes, cereals, fruit juices Complex carbohydrates – Sources include whole grains, sweet potato, fruits and vegetables, grains, lentils, beans(7)
Nutrition	When you eat complex carbohydrates you increase your intake of vitamins, minerals, and dietary fiber(7)

Fat

FAT	ABOUT
For macro planning	Weight for weight, fat has more than double the amount of calories compared to carbohydrates and protein. The extra calories can be helpful when bulking but can also contribute to unwanted weight gain.
Functions	Important for cell renewal and repair Helps the body absorb fat soluble vitamins including vitamins A,D,E,K Helps with brain health and mood, satiety, and energy Important for skin and hair health Helps in temperature regulation
Sources	Saturated fat – Sources include red meats, butter, eggs, coconut oil, and palm oil Unsaturated fat – Sources include fish, nuts, seeds, and vegetable oils
Nutrition	The percentage of calories in the diet from fat is less important than the types of fat consumed. It is recommended to focus on unsaturated fats while limiting saturated ones(3) and avoiding trans fats (found in manufactured food products)(3)

Calories per Gram

MACRONUTRIENT	Approx. calories per gram
PROTEIN	4
CARBOHYDRATE	4
FAT	9

How to Convert Macros to Calories

1g of Carbohydrate = 4 Calories
200g of carbohydrate: 200g X 4 = 800 Calories

1g of Protein = 4 Calories
150g of protein: 150g X 4 = 600 Calories

1g of Fat = 9 Calories
66.67g of fat: 66.67g X 9 = 600 Calories

How to Convert Calories to Macros

4 Calories = 1g of Carbohydrate
800 Calories of carbs to : 800 k/cal / 4 = 200 grams

4 Calories = 1g of Protein
600 Calories of protein: 600 k/cal / 4 = 150 grams

9 Calories = 1g of Fat
600 Calories of fat: 600 k/cal / 9 = 66.67 grams

How to Convert Macro Calories to Percentages

Macro Calories divided by total daily Caloric needs (TDEE) = Macro percentage
Calories / TDEE  X 100 = Macro percentage %

Example:

A person requires 2000 calories a day.
During the day, they eat an allowance of 40% Carbohydrates, 30% Protein, and 30% fat.

Carb calories: 40% of 2000 = 800 kcal
Protein calories: 30% of 2000 = 600 kcal
Fat calories: 30% of 2000 = 600 kcal

Using the calorie to macro conversion

Carb in grams: 800 / 4 = 200g
Protein in grams: 600 / 4 = 150g
Fat in grams: 600 / 9 = 66.67g

Exceeding Macro Allotments

If an individual exceeds their allocated macronutrient intake, it results in an increase in total daily caloric intake unless compensating adjustments are made.

For instance, if a person’s macronutrient targets are set to consume 40% carbohydrates, 30% protein, and 30% fat within a 2000 calorie diet, but they consume more carbohydrates than planned—resulting in an extra 200 calories—their macronutrient ratios and total calorie intake for the day will be affected.

To maintain their caloric goal, they would need to adjust their intake of other macronutrients or increase their physical activity to accommodate the excess.

References

• https://www.nal.usda.gov/human-nutrition-and-food-safety/food-composition/macronutrients
• https://www.myplate.gov/eat-healthy/protein-foods
• https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
• https://extension.okstate.edu/fact-sheets/carbohydrates-in-the-diet.html
• https://medlineplus.gov/ency/patientinstructions/000104.htm
• https://medlineplus.gov/ency/article/002467.htm
• Carbohydrates in the diet, Janice Herman 2021
• Train like a bodybuilder, Erin Stern 9781465483744