Macro Calculator

Frequently Asked Questions

• What are macros?

  Macronutrients — protein, carbs and fat. Each provides energy: protein and carbs = 4 kcal/g, fat = 9 kcal/g, alcohol = 7 kcal/g.

• How much protein do I need?

  For muscle building or fat loss: 1.6-2.2 g/kg bodyweight. For general health: 0.8-1.2 g/kg. Higher protein helps preserve muscle in a deficit and supports satiety.

• How much fat is healthy?

  Minimum ~0.5 g/kg for hormone health (~20% of calories typical). Keto diets push to 60-70% of calories. Avoid going below 15-20% long-term.

• Are carbs bad?

  No — carbs are the body's preferred fuel for high-intensity exercise. The right amount depends on activity level, goals and individual response.

• IIFYM — what is it?

  "If It Fits Your Macros" — a flexible approach where you hit daily macro targets without strict food restrictions. Emphasises tracking over food categorisation.

• Should I track macros forever?

  Most people benefit from 6-12 weeks of tracking to learn portion sizes and macro composition of foods. After that, intuitive eating with periodic check-ins is sustainable.

• What about fiber?

  Aim for 25-38 g/day. Fiber is part of carb count but very low calorie impact. Prioritise high-fiber carbs (fruits, vegetables, whole grains, legumes).

• Keto macro ratios?

  Strict keto: ~70% fat, 25% protein, 5% carbs (under 30g/day). Intended to induce ketosis for therapeutic, weight-loss, or athletic reasons.

• Should I cycle macros?

  Some athletes use carb cycling (high carbs on training days, lower on rest days). Useful for advanced trainees; unnecessary complexity for most people.

• How accurate are tracked macros?

  Database labels can be ±15% off. Restaurant meals are less accurate. Focus on consistency — small errors average out across many meals.