Katy Hearn Macro Calculator (2024)

FAQs

How do I accurately calculate my macros? ›

Calculate Your Macros

Since each gram of carbohydrate and protein contains 4 calories, and each gram of fat contains 9 calories, you can calculate your macro needs as follows: Carbohydrates: Daily calories * 0.40 / 4 = grams of carbs per day. Proteins: Daily calories * 0.30 / 4 = grams of proteins per day.

The acceptable macronutrient distribution ranges are 45–65% of your daily calories from carbs, 20–35% from fats, and 10–35% from protein. However, remember that your macronutrient ratio doesn't directly influence weight loss. Instead, it's important to focus on being in a calorie deficit.

As a general rule, Albert advises a macronutrient breakdown of 20%-30% fat, 30% protein and 40%-50% carbohydrates. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says. "Keep portion control in mind, because fats are higher in calories.

Your perfect macronutrient ratio depends on your goals, activity level, age, health, and genetics. For weight loss purposes, a moderate carb (30%-40% of calories), moderate fat (20%-30% of calories), and high protein diet (25%-35% of calories) tends to work for most people.

40/40/20 - 40 per cent protein, 40 per cent carbs and 20 per cent fat. 50/30/20 - 50 per cent from carbs, 30 per cent from protein and 20 per cent fat.

One approach to getting healthy is the so-called 50/30/20 diet. It's based on the idea that 50 percent of your daily calorie intake should come in the form of carbohydrates, 30 percent from protein and 20 percent from fat.

This means, you should receive 60% of your calories from simple and complex carbohydrates, 20% of your calories from healthy fats, and 20% of your calories from high-quality animal and/or plant-based proteins.

Overall macros and calories matter most for fat loss and muscle maintenance, diet coach Nick Shaw said. However, prioritizing nutritious foods keeps you fuller and can make it easier to hit your targets. Don't cut out any foods you enjoy though, just try to eat them in moderation.

In general, most adults should target their diets to comprise of 45-65% Carbohydrates, 10-35% Protein and 20-35% Fat. (If you're trying to lose weight, the number should be adjusted to 10-30% Carbohydrates, 40-50% Protein and 30-40% Fat.)

So how do you know which macro ratio is right for you? Initially it's going to be trial and error. You simply have to try different macro ratios, test them for at least 4 weeks to give your body enough time to have a solid reaction, and then adjust the ratio if you feel you still aren't seeing any change.

How accurate is counting macros? ›

Another downside of counting macros is that it can be challenging to be accurate, says Levinson. “Many foods contain a combination of macronutrients, and unless you are a food scientist who knows the breakdown of every food you're eating, it's hard to know exactly what you're consuming,” she says.

Here's how: If your goal is to gain lean muscle (“bulk”), eat 16-to-18 calories per pound of body weight per day. Then, get 25% from protein, 20% from fat, and 55% from carbs. If your goal is to lose body fat (to “cut”), eat 10-to-12 calories per pound of body weight per day.