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Macro Calculator (For Men)
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Macro Calculator (For Women)
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What is Macro Calculator or Macronutrients Calculator?

A macro calculator, or macronutrient calculator, is a tool that provides an estimated recommendation of the distribution of macronutrients in the diet. Macronutrients are composed of protein, fats, and carbohydrates. The calculation of the macro diet is done on the basis of age, gender, weight, and the activity level of an individual. With the calculation of all these factors, TDEE, which is Total Daily Energy Expenditure, is calculated, and based on that, the amount of macronutrients is calculated. The ratio given by a macro calculator can be used in various types of diets that are followed under professional guidance.

The macro calculator calculates a general ratio of macronutrients, which consists of 30% protein, 30% fat, and 40% carbohydrates. In the calculation, it is considered that approximately protein provides 4 calories per gram, fat provides 9 calories per gram, and carbohydrate provides 4 calories per gram.

To check the full calculation and formula of TDEE calculation you can check out our TDEE calculator.

Formula Used in Macro Calculator:

Protein (gm/day) = (30% of TDEE) ÷ 4

Fat (gm/day) = (30% of TDEE) ÷ 9

Carbohydrates (gm/day) = (40% of TDEE) ÷ 4

When you consider a particular type of diet, the macronutrient ratio changes. For example, in a ketogenic diet, the estimated ratio of macronutrients can be 70–75% fat, 20–25% protein, and 5–10% carbohydrates. To calculate the macro for keto diet, you can go through our keto calculator.