Daily Macronutrient Needs Calculator

Macronutrients are nutrients the body needs in large amounts: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Each has different functions and their balanced intake is the foundation of healthy nutrition.

For weight loss, protein ratio is increased and carbs reduced (for muscle preservation). For muscle building, protein and calories are increased. For weight maintenance, a balanced distribution (30% protein, 40% carbs, 30% fat) is targeted.

You can track your daily macro intake by reading food labels or using calorie tracking apps. Including a protein source in every meal and increasing vegetable and fruit consumption is a practical start.