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Calculate Your CALORIE Intake!

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How to calculate macros

3 MAJOR MACRONUTRIENTS

Macronutrients, which include protein, carbohydrates, and fats, are essential nutrients required in significant amounts to support energy, growth, and various bodily functions. Each macronutrient plays a specific role in body composition, muscle recovery, and overall health. The most important macronutrient being protein, thus must be prioritised  when creating a diet plan or macronutrient targets for your lifestyle.

calculating protein

Protein is fundamental for the repair and growth of tissues, especially muscles. It is the most crucial macronutrient for achieving body composition goals and facilitating muscle recovery. Therefore, prioritizing protein in your dietary planning is essential.

  • Calculation:

    • Recommended intake: 1-3 grams of protein per kilogram of body weight.

    • Caloric value: 1 gram of protein provides 4 calories.

    • Example: For an individual weighing 80 kg on a 2000-calorie diet:

      • Protein intake: 80 to 240 grams.

      • Caloric contribution: 320 to 960 calories from protein.

calculating FAT

Fat is vital for hormone production, nutrient absorption, and energy provision. It should constitute 20-30% of your total daily caloric intake.

  • Calculation:

    • Recommended intake: 20-30% of total caloric intake.

    • Caloric value: 1 gram of fat provides 9 calories.

    • Example: For an individual weighing 80 kg on a 2000-calorie diet:

      • Fat intake: 44 to 66 grams.

      • Caloric contribution: 400 to 600 calories from fat.

calculating protein

Carbohydrates are the primary energy source for the body. The intake of carbohydrates is flexible and should be adjusted based on remaining caloric needs after accounting for protein and fat.

  • Calculation:

    • Carbohydrates should make up the remaining caloric intake after protein and fat have been calculated.

    • Caloric value: 1 gram of carbohydrate provides 4 calories.

    • Example: For an individual weighing 80 kg on a 2000-calorie diet:

      • Protein intake: 320 to 960 calories.

      • Fat intake: 400 to 600 calories.

      • Remaining caloric allocation for carbohydrates: 440 to 1280 calories.

      • Carbohydrate intake: 110 to 320 grams.

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