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Macronutrient Calculator
Macronutrient Formula: Protein = .18 x Calorie Intake Per Day/4
Fat = .29 x Calorie Intake Per Day/9
Carbs = .53 x Calorie Intake Per Day/4

Macronutrient Definition
Macronutrients are critical for your health and well being. These nutrients get their category name from the fact that your body requires a large quantity compared to micronutrients like vitamins and minerals. When eating, you may take in only milligrams of certain vitamins in your food, but macronutrients are weighed in grams – 1,000 times more than milligrams. This of course makes them a big part of your overall diet.

What are Macronutrients?
Macronutrients are the parts of food your body uses for energy and muscle building. They provide calories. Each type of macronutrient has a different number of calories per gram. The higher this number, the more calorie dense the macronutrient is.
Types of macronutrients and their caloric count are:
  • Fats, which provide 9 calories per gram
  • Carbohydrates, which provide about 4 calories per gram
  • Proteins, which have approximately 4 calories per gram

Knowing the calories each macronutrient offers is important when calculating the number of grams of each you should have in a day based on your total daily caloric intake. Our calculator breaks these numbers down, all you need to do is input the number of calories you average in a day. Each of the macronutrient amounts is calculated separately, but you only see the three numbers indicating the recommended number of grams of protein, fats, and carbohydrates you should have daily.
Our calculator bases its recommendations on the following percentages:
  • 18% protein
  • 29% fat
  • 53% carbohydrates

These percentages are used with your daily caloric intake to calculate the number of calories from each macronutrient you should get. Those numbers are then divided by the number of calories in each gram of each of the macronutrients to give you the final number.
These are the exact formulas used by this calculator:
  • Fat = .29 x Calorie Intake Per Day/9
  • Protein = .18 x Calorie Intake Per Day/4
  • Carbohydrates = .53 x Calorie Intake Per Day/4
How This Data Helps
The information you learn from our macronutrient calculator can help you to plan a healthy, balanced diet that contains the right amount of macronutrients. Each of the macronutrients plays an important role in the body, and too much of any one can throw off the balance.
Some of the roles played by the macronutrients include:
  • Fats act as long-term calorie storage and to provide sustained energy for endurance activities.
  • Proteins are made of amino acids which are the building blocks of the muscles. A variety of proteins ensures that all of these amino acids are available for the body to use.
  • Carbohydrates provide a quick release of energy. The brain heavily relies on glucose, a type of simple carbohydrate, to get most of its energy for thinking and running your body.

Once you see how important macronutrients and their proper balance is for your body, you will be able to apply the information from this calculator to your daily diet for your best health possible. Check out the other health calculators to build a solid diet along with a balanced exercise routine!

How to Calculate Macronutrient
Let's be honest - sometimes the best macronutrient calculator is the one that is easy to use and doesn't require us to even know what the macronutrient formula is in the first place! But if you want to know the exact formula for calculating macronutrient then please check out the "Formula" box above.
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