How to Calculate Macro
What is Macro?
Macronutrients (macros) are the three main nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Calculating your optimal macro split helps optimise body composition — whether losing fat, maintaining weight, or building muscle.
Formula
Step-by-Step Guide
- 1Protein: 4 kcal per gram — builds and repairs muscle, satiety
- 2Fat: 9 kcal per gram — hormones, fat-soluble vitamins, brain function
- 3Carbohydrates: 4 kcal per gram — primary energy source, especially for exercise
- 4Grams = (Calories × percentage) ÷ calories per gram
Worked Examples
Frequently Asked Questions
What is Macro?
Macronutrients (macros) are the three main nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Calculating your optimal macro split helps optimise body composition — whether losing fat, maintaining weight, or building muscle
How accurate is the Macro calculator?
The calculator uses the standard published formula for macro. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.
What units does the Macro calculator use?
This calculator works with inches. You can enter values in the units shown — the calculator handles all conversions internally.
What formula does the Macro calculator use?
The calculator applies the standard formula for this type of calculation. See the 'How It Works' steps above for the detailed formula breakdown.
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