What are macros?
Macronutrients are nutrients that provide energy in the form of calories. These consist of carbohydrates, fats, and proteins – and alcohol, as well. Each macronutrient plays a unique role in the body in regard to supplying energy and providing nutrient backbones for tissues or hormones.
How do you calculate macros for your goals?
The total intake of macros for your diet depends on a number of factors: gender, weight, age, activity level, body fat percentage, and your personal goals. As you can see, your macro intake will largely depend on your lifestyle and goals. It can be tricky to figure out the math if you aren’t very confident in that area, but that is why we provide you with this calculator – not only can it estimate your energy expenditure, it also crunches the numbers specific to your goals.
How do I get more specific with my calculations?
We’ve created the most accurate calculator by taking into account factors such as activity level and goals. However, we have an Advanced version of our calculator that is also available if you have a decent understanding of nutrition and your current body composition. This version allows you to enter in specific body fat % data and allows you to adjust your net carbohydrate and protein intake with greater precision.
Now that I have my macros, how do I start my fitness journey?
Figuring out how much you should eat can certainly help direct you to your goals. However, this knowledge is just the start of your journey – you must keep learning in order to truly reach your ideal physique and health. At the Muscle PhD, we have plenty of articles, videos, and even an entire online Academy devoted to making anyone an expert in nutrition and exercise science. If you’re ready to take the next step in your path, join us in the Academy!