Macro Calculator: Definition, Good Macro Ratio, And Calculating Macros From Overall Calories

Macro Calculator: Definition, Good Macro Ratio, And Calculating Macros From Overall Calories

What is the simple definition of Macros?, a trusted online platform for nutritional calculations, provides a reliable Macro Calculator. With the Macro Calculator from, you can accurately determine your body's protein, carbohydrate, and fat requirements to achieve specific weight goals. By tracking your calorie intake and understanding the composition of macros consumed, you gain valuable insights into your body's overall composition and can make informed decisions about your nutrition and fitness journey. Let's explore the significance of macros and discover the power of's Macro Calculator.

Protein: The essential factor to consuming Proteins is to fulfill the amino acid requirement. It can build and repair cells of the body. Per gram, protein consists of 4 calories. It is found in many foods like dairy products, meat, eggs, and other sources.

Carbohydrates: It includes three types of carbs like Sugar, Starch, and fiber. The body uses sugar and starch in the form of glucose to provide energy to the body. Even Carbs contain four calories per gram. They are vegetables, grains, fruits, and cereals.

Fats: Fats consume the most calories compared to any other Macro. It consists of nine calories per gram. The good fats are unsaturated and omega fatty acids. The other hazardous fats are trans and saturated fat. The fat-containing foods are nuts, oil, butter, fatty meat, and dairy products like cheese.

How to Calculate the overall Calories to determine the macro?

To calculate the calorie requirement of an individual, the person can take the help of the Calorie Calculator. However, to calculate the proportion of macros by a person. The Macro Calculator can calculate the macro values of proteins, fats, and carbs required by a person. 

First, Calculate the BMR, i.e., Basal Metabolic Rate. One can calculate the calories burnt by being alive. It means the person is at rest, and some activity like breathing and digestion is happening in the body.

To calculate BMR for men.
10×Body Weight+6.25×Height-5 age+5Calories.

Whereas for Women, the BMR can be calculated as 
10×Body Weight+6.25×Height-5×age -161calories.

The BMR is then multiplied with the  activity level of the person. After which the Calorie level is fixed as per the fitness goal of the individual.

The Calorie Count is divided into the macronutrient percentage. Now the Macronutrients are Split into the required ratio for fitness goals.

What is a good macro ratio for weight loss or muscle gain?

The Macros are dependent on the Total Energy Expanded and fitness requirements.
The calculator determines the best ratio, which works in the best possible way.

  • 30 percent fat 
  • Protein for every pound should be 0.65grams 
  • Lastly, Carbs.

Now if a person is on a weight gain or weight loss journey. It will be a calorie deficit or extra-calorie diet.

The lean a person is, the less calorie deficit the person should be. The risk of losing muscle mass increases, and the fat levels drop.

For a person above 10 percent Body Fat, the person should consider a lower range of 10-20% calorie deficit for men and women. However, if a person is above 15/20 body fat, one should opt for a higher calorie deficit range.
It is also better to consult a nutrition expert, who will determine the macros per your health condition and requirement.

Whether you're aiming for weight loss, muscle gain, or overall wellness,'s Macro Calculator empowers you to fine-tune your nutrition by providing accurate and personalized macro ratios based on your unique goals and calorie intake.

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