Macro Calculator
"This Calculator is Powered by AS TEAM."
Macro are the essential nutrients your body needs in large amounts to function properly. These nutrients provide energy (calories) and support vital bodily processes. There are three primary macronutrients:
Protein
Function:
Builds and repairs tissues, supports immune function, and aids in hormone production.
Sources:
Meat, poultry, fish, eggs, legumes, tofu, nuts, and dairy products.
Caloric Value:
1 gram of protein provides 4 kcal.
Recommended Intake:
Generally, 1.2-2.2g per kg of body weight, depending on activity levels and goals.
Carbohydrates (Carbs)
Function:
The primary energy source for your body and brain.
Sources:
Fruits, vegetables, grains, legumes, and dairy.
Caloric Value:
1 gram of carbohydrates provides 4 kcal.
Recommended Intake:
45-65% of daily calories typically come from carbs.
Fats
Function:
Supports cell growth, hormone production, and helps absorb vitamins (A, D, E, K).
Sources:
Oils, nuts, seeds, avocados, fatty fish, and dairy.
Caloric Value:
1 gram of fat provides 9 kcal.
Recommended Intake:
20-35% of daily calories should come from fats.
Saturated Fats
Function:
Provides energy but should be limited for heart health.
Sources:
Animal products, butter, cheese, and processed foods.
Limit:
Less than 10% of total daily calories.
How to Use the Macronutrient Calculator
Enter Your Age:
Input an age between 2 and 90 years.
Select Gender:
Choose Male or Female to account for metabolic differences.
Input Height:
Choose between cm or feet/inches.
Enter your height in the selected unit.
Input Weight:
Choose between kg or pounds.
Input your current weight.
Choose Activity Level:
* Light: 1-3 workouts per week.
* Moderate: 4-5 workouts per week.
* Active: Daily workouts.
* Very Active: Intense workouts 6-7 times per week.
* Extra Active: Intense daily workouts or physical labor job.
Select Your Goal:
* Maintain Weight: Keep your current weight.
* Mild Weight Loss (0.25kg/week): Small calorie deficit.
* Weight Loss (0.5kg/week): Moderate calorie deficit.
* Extreme Weight Loss (1kg/week): Aggressive calorie deficit.
* Mild Weight Gain (0.25kg/week): Small calorie surplus.
* Weight Gain (0.5kg/week): Moderate calorie surplus.
* Extreme Weight Gain (1kg/week): Aggressive calorie surplus.
Calculate Macros:
Click "Calculate Macros" to see your personalized macronutrient breakdown.
View Your Results:
A table will display your daily needs for:
* Protein (g/day)
* Fat (g/day)
* Saturated Fat (g/day)
* Carbs (g/day)
* Total Energy (kcal/day)
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