Question 1

What are macronutrients?

Accepted Answer

Macronutrients are nutrients the body needs in large amounts. Protein helps renew and maintain tissues, carbohydrates provide energy, and fats support cell membranes, hormones and the absorption of certain vitamins.

Question 2

How does the calculator estimate my needs?

Accepted Answer

The calculator first estimates your basal metabolic rate with the Mifflin-St Jeor equation. It then applies an activity coefficient to estimate your total daily energy expenditure.

Depending on your goal, it uses:
- weight loss: 85% of estimated expenditure
- maintenance: 100% of estimated expenditure
- weight gain: 110% of estimated expenditure

Question 3

How are protein, carbohydrates and fat split?

Accepted Answer

The result uses a balanced starting split: 20% protein, 45% carbohydrates and 35% fat. One gram of protein or carbohydrate provides about 4 kcal, while one gram of fat provides 9 kcal. This split remains within general reference ranges for healthy adults.

Question 4

How should I adjust my macros over time?

Accepted Answer

Keep the same targets for two to four weeks first, unless a clinician advises otherwise. Look at your weight trend rather than a single measurement, along with appetite, energy and performance. If the trend does not match your goal, change your intake in small steps.

Question 5

How much protein do I need per day?

Accepted Answer

For healthy adults, the European population reference intake is 0.83 g of protein per kilogram of body weight per day. Needs can differ for very active or older people, during pregnancy, or with particular medical conditions.

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Free macronutrient calculator: protein, carbs and fat

How to calculate your macronutrients

Track calories and macros without logging every ingredient