Macros (macronutrients) are the three main nutrients that provide energy: protein, carbohydrates, and fats. Tracking your macros helps ensure you're getting the right balance of nutrients for your health and fitness goals, whether that's weight loss, muscle gain, or maintenance.

This calculator uses scientifically validated formulas (Mifflin-St Jeor Equation) to estimate your calorie needs. The macro ratios are based on standard recommendations for a balanced diet. Results are estimates - individual needs may vary based on metabolism, health conditions, and other factors.

You should recalculate your macros whenever your weight changes by more than 5kg, your activity level changes significantly, or your goals change. For most people, recalculating every 4-8 weeks is sufficient.

While individual needs vary, a good starting point for weight loss is 40% carbs, 30% protein, and 30% fat. This provides adequate protein to preserve muscle while creating a calorie deficit. Adjust based on your energy levels, hunger, and progress.