Calculate your daily macronutrient needs with our Macros Calculator. Plan your protein, fats, and carbs for your fitness goals.
calories
kg
Your Summary
You’re aiming for a daily calorie goal of 2,480 calories with a weight of 67 kg. Your fitness goal is Maintenance.
Your Macronutrient Breakdown
| Macronutrient | Grams | Calories | Percentage |
|---|---|---|---|
| Protein | |||
| Fats | |||
| Carbs |
Implementing Your Macro Plan
How to Use Your Macros:
- Protein: Aim for high-quality sources like chicken, fish, eggs, tofu, or protein shakes to meet your daily needs.
- Fats: Include healthy fats from sources like avocados, nuts, olive oil, and fatty fish to support overall health.
- Carbs: Focus on complex carbs such as whole grains, vegetables, and fruits to fuel your energy needs.
- Use a food tracking app to monitor your intake and ensure you’re hitting your macro targets each day.
Note: These macros are a starting point. Adjust based on your progress, energy levels, and specific dietary needs. Consult a nutritionist for personalized advice.
Understanding Macronutrients
What Are Macros? Macronutrients (macros) are the nutrients your body needs in large amounts: protein, fats, and carbohydrates. Each plays a vital role in your health and fitness.
Why They Matter:
- Protein: Essential for muscle repair, growth, and overall recovery.
- Fats: Support hormone production, brain health, and energy storage.
- Carbs: Your body’s primary energy source, especially for physical activity.
Balancing your macros helps you achieve your fitness goals while maintaining energy and overall well-being.
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