Discover your ideal calorie intake with our Macronutrients Calculator. Whether you’re aiming to lose weight, gain muscle, or maintain your current weight, this tool provides personalized recommendations to support your goals.
Your Ultimate Macronutrient Guide
Results:
- BMR: calories/day
- TDEE (Recommended Daily Calories Intake): calories/day
- Expected Weight Change:
- Carbohydrate Ratio: % ( grams)
- Protein Ratio: % ( grams)
- Fat Ratio: % ( grams)
Recommended Macronutrient Ratio:
Disclaimer: This calculator provides estimates and should not be considered medical advice. Please consult with a healthcare professional for personalized guidance.
Macronutrients
Macronutrients are essential components of our diet that provide the body with energy and support various bodily functions.
Three fundamental macronutrients exist: carbohydrates, proteins, and fats.
- Carbohydrates serve as the primary fuel for the body, abundantly present in various sources such as grains, fruits, and vegetables.
- Proteins play a vital role in the construction and restoration of tissues, while also aiding the immune system. Excellent sources of protein encompass meat, fish, eggs, and legumes.
- Fats play a vital role in hormone production, insulation, and nutrient absorption. They can be found in foods like oils, nuts, seeds, and avocados.
Each macronutrient has a specific role in our diet, and finding the right balance is important for maintaining overall health and well-being.
BMR estimation formulas
Calories are an important aspect of managing our nutritional intake and achieving our health goals. Basal Metabolic Rate (BMR) is the number of calories our body needs to maintain basic physiological functions at rest. Several BMR estimation formulas are used to calculate this value.
The most common formulas are:
- The Harris-Benedict formula: one of the oldest formulas, considers factors such as age, weight, height, and sex.
- The Mifflin-St Jeor formula: a more accurate and newer BMR estimation formula. It takes into account your age, weight, height, and sex, similar to the Harris-Benedict Equation.
- The Katch-McArdle formula: specifically used for estimating BMR in individuals who know their body fat percentage. It requires your lean body mass instead of your weight.
By understanding these different formulas, you can better gauge your energy requirements and make informed decisions regarding calorie intake for weight management and overall health.
Calories Tracking
Tracking your calories is incredibly important as it allows you to gain a deeper understanding of your energy intake and expenditure. By keeping a close eye on the calories you consume, you become more aware of your eating habits and can make smarter decisions about portion sizes and food choices.
