How To Calculate Macronutrients / Macros? July 02, 2021

How To Calculate Macronutrients / Macros?

Macros are essential nutrients that your body needs to perform at its best. Although we get these nutrients mainly from the foods and drinks that we consume, most people are not conscious of the benefits that calculating Macros have to offer.

Instead of randomly eating macros through your diet, if you count the number of macros that you need and you eat just the right amount, then it can help you achieve various health goals.

Whether you want to lose weight or gain muscle, or you just want to feel more energetic, counting macros can help you do that.

In this article, we are going to share with you the best ways you can calculate macros.

So, let’s get straight to it

About Macros

For people who are new to this term, Macros stands for micronutrients. These include fat, carbs, and protein.

People have different needs for macros. For example, the macros ratio that works for you might not work for someone else.

This is why calculating the number of macros that you need is important. It is an effective way of finding out your macro and calorie needs. 

Here is an overview of the macros and the number of calories that they contain

Fat – Fat has 9 calories per gram.

Protein – Proteins have 4 calories per gram.

Carbohydrates – Carbs have 4 calories per gram.

By counting the number of Macros that you need to consume, you can also find out the exact number of calories that you must consume on a daily basis. So, it is kind of like killing two birds with one stone (calorie & macro calculation). 

Why Calculate Macros?

The biggest reason why Macro Calculation is recommended is for meeting various health goals.

Whether you want to lose weight or gain muscle, you can do all that by just managing your macros intake.

This flexible diet approach offers you a simple and painless way of gaining your desired weight.

You don’t have to go through severe medication and hardcore workout sessions. If you just manage your diet the right way in terms of macro consumption, you’d start seeing its remarkable effects in no time.

Plus, controlling your macros intake enables you to opt for healthy eating habits that can go a long way for you. 

What Does a Healthy Macro-Based Diet Entail?


There is no right answer to this question. This is because everyone has different needs for macros. So, people need to eat a diet according to the IIFYM (If It Fits Your Macros) strategy.

But still, according to health specialists, the following number of macros constitute a healthy diet

  • 15 to 20% Proteins
  • 20 to 35% Fats
  • 45 to 60% Carbs

This ratio is not fixed. In fact, your macros ratio can be quite different than the one described here. This brings us out to our next point…

How to Calculate Macronutrients / Macros?

You can either calculator Macros manually or you can use an online macro calculator for that.

We are going to talk about both approaches in detail here. You can go with the one that works the best for you.

First, you need to find the number of calories that you need. This is how you can do that

For Men

Calories per day = 10 x Weight (kg) + 6.25 x heigh (cm) – 5 x (age) y + 5

For Women

Calories per day = 10 x Weight (kg) + 6.25 x height (cm) – 5 x (age) y - 161

Once you have calculated your calories need, you need to multiple it by your activity factor. You can consult the K-state research to find the value for your activity factor.

Now, you need to set the macros required ratio using the following standard

  • Carbs – 45 to 65% calories
  • Proteins – 10 to 35% calories
  • Fat – 20 to 35% calories

This is all that you have to do to calculate the macros manually.

Macro Calculator – The Easy Way of Calculating Macros

Now, if you don’t want to go through the hassle of manual calculation, you can use the Macro Calculator instead.

The Macro Calculator asks you all about the information that it needs to calculate the macros for you.

Once you enter the details in the calculator, it works automatically to give you the exact detail about the macronutrients that you need.

The best part about the macro calculator is, it is easy to use. The interface of the calculator is quite interactive. You can even use it on your mobile phone for enhanced ease of access.

How to Use the Macro Calculator

Here is how you can find the macros need for yourself using the Macro Calculator

You need to add the following details for it to work

  • Gender
  • Age
  • Health Goal
  • Height
  • Weight
  • Meals per day
  • Activity Level
  • Protein

Once you have added all these details to the calculator, you need to click on the calculate button. After that, you just need to wait for a few minutes.

The Macro Calculator will give you the results in the form of calories, carbs, proteins, and fat you need to consume in a day.

Using the Macro Calculator, it will become much easier for you to hit your specific health goals. Once you check the need for your macros using this tool, your work is not over yet.

You need to strictly follow the diet plan that this tool creates for you. And you need to keep coming back every couple of weeks to calculate your latest Macros requirements at any given time.

Final Words

When it comes to calculating macros, it is quite normal to feel overwhelmed. Especially if you are coming across this term for the first time.

But you don’t have to feel that way anymore. You can use the simple ways of calculating macros that we have talked about in this article.

If you have any questions about macros calculation, feel free to reach out to us. We’d be happy to help you out!