Counting macronutrients (protein, carbs, and fats) allows you to tailor your nutrition for targeted fitness goals—whether you want to lose body fat, build lean muscle, or maintain weight.
Step 1: Calculate TDEE (Total Daily Energy Expenditure)
Using the Mifflin-St Jeor equation, calculate your Basal Metabolic Rate (BMR) and multiply by your activity factor.
Step 2: Macronutrient Calorie Breakdown
- Protein (4 kcal/g): Essential for muscle repair and satiety (typically 0.8g to 1.2g per lb of body weight).
- Carbohydrates (4 kcal/g): Primary energy source for workouts.
- Fats (9 kcal/g): Vital for hormone production and general health.
Calculate your daily macro targets instantly: