Calculate your optimal macronutrient breakdown based on your calorie needs and fitness goals.
Don't know your calorie target? Use our TDEE Calculator first.
Macronutrients (macros) are the three main nutrients that provide energy to your body: protein, carbohydrates, and fat. Each plays a unique and important role in your health and fitness:
Essential for building and repairing muscle tissue, immune function, and enzyme production. High protein foods include meat, fish, eggs, dairy, legumes, and protein supplements.
Important for hormone production, brain health, and absorption of fat-soluble vitamins. Healthy sources include avocados, nuts, seeds, olive oil, and fatty fish.
Your body's preferred energy source, especially for high-intensity activities. Found in grains, fruits, vegetables, legumes, and dairy.
Different macro ratios can help you achieve different goals:
The best macro ratio is ultimately the one that:
While tracking macros can be very effective, remember that food quality matters too. Focus on nutrient-dense whole foods for the majority of your intake for optimal health and results.