Macronutrients (macros) are the three main nutrients that provide energy: carbohydrates, proteins, and fats. Each plays a vital role in your body's functioning. Tracking macros helps ensure you're getting the right balance for your health goals, whether it's weight loss, muscle gain, or improved athletic performance.

It's recommended to recalculate your macros every 4-6 weeks or whenever your weight changes by more than 5kg (10lbs). Significant changes in activity level, fitness goals, or body composition also warrant recalculating your macros to ensure they remain optimal for your current needs.

Absolutely! Our macro calculator includes settings for weight loss, maintenance, and muscle gain. When selecting "lose weight," the calculator automatically creates a calorie deficit while maintaining optimal protein intake to support fat loss while preserving muscle mass.

Our calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating basal metabolic rate. Combined with precise activity multipliers and goal-specific adjustments, it provides scientifically sound macro recommendations. However, individual variations may require slight adjustments based on your results.

For most people, tracking total carbohydrates is sufficient. However, if you're following a ketogenic diet or have specific medical conditions, tracking net carbs (total carbs minus fiber and sugar alcohols) may be more appropriate. Our calculator provides total carbohydrate values, which you can adjust as needed.