What are Macronutrients?
Macronutrients (Macros) are the nutrients your body needs in large amounts to create energy. Unlike micronutrients (vitamins/minerals), macros provide calories.
Protein
For building tissue, muscle repair, and immune function. Essential for satiety.
Carbohydrates
The body's primary energy source. Fuels your brain and high-intensity exercise.
Fats
Essential for hormone production and nutrient absorption. The most energy-dense macro.
The Best Macro Ratios for Your Goal
| Diet Name | Protein | Carbs | Fats | Best For... |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | Standard recommendation for most people |
| Low Carb | 40% | 20% | 40% | Reduced carbohydrates for weight management |
| Keto | 25% | 5% | 70% | Very low carb, high fat for ketosis |
| High Protein | 45% | 35% | 20% | Supports muscle growth and recovery |
How to Calculate Macros for Weight Loss
The "Calorie First" principle dictates that you cannot lose weight unless you are in a caloric deficit. Macros optimize *how* you lose weight (fat vs muscle), but calories dictate *if* you lose weight.
Step 1 (The Baseline): You must establish your safety floor using our BMR Calculator (Basal Metabolic Rate).
Step 2 (The Deficit): Use the Calorie Deficit Calculator to find your target calorie number (e.g., -500 kcal/day).
Step 3 (The Split): Enter that target into the tool above to calculate your exact gram requirements.
Frequently Asked Questions
Tools & Data Verified by the EverydayCalculators Medical Research Team.
Last updated: December 2026.