If you're trying to estimate the daily intake of each macronutrient, you need to take a few aspects into consideration. You can find fats in products such as oil, nuts, avocados, pizzas, and chips. This is why fats serve as an energy reserve – if you cannot provide your body with as many calories as it needs, your fat tissue will begin to break up to supply additional energy. Your body needs more time to digest complex carbohydrates, such as fruits or vegetables, which means they will fill you up for a bit longer.įats: this third type of macros is by far the most efficient: while 1 gram of proteins or carbohydrates is equivalent to only 4 calories, 1 gram of fats contains 9 kcal. Simple carbohydrates, such as white bread or white sugar, will give you a short-term energy boost, but you will soon need to eat more. You can find them in meat, fish, and dairy products and in vegan foods such as nuts or beans.Ĭarbohydrates: the main reason we need to consume carbohydrates is to provide energy (see the calorie calculator) to our bodies. Some proteins are also essential for the immune system. Proteins: these macros build our muscles but also play a key role in regulating our metabolism and hormones. If you're interested in macros for weight loss or weight gain, you will be focusing primarily on the three types that produce energy. Always consult your results with a health care provider. All information on this website is for informational purposes only and is not intended to serve as a substitute for medical consultation.
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However, this tool can never replace a professional doctor's assessment. We try our best to make our Omni Calculators as precise and reliable as possible. If you're planning on losing or gaining a lot of weight, be sure to schedule an appointment with an expert before attempting a drastic change in your eating habits! Remember that no online tool can replace a personalized consultation with a professional dietitian. We created this calculator in cooperation with a dietitian Dorota Sokół, who runs the portal Przewodnik Żywienia about healthy nutrition. We will also elaborate on the pros and cons of the IIFYM (If It Fits Your Macros) diet.
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Additionally, you can scroll down for some tips on how to calculate macros or what is the optimal calorie deficit for a safe weight loss. After providing a few essential pieces of information, such as your current level of exercise or target weight, you will receive a detailed, week-by-week diet plan based on your macros intake. This macronutrient calculator, or macro calculator for short, is a comprehensive tool that can serve as your diet companion.
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