Macronutrients are essential nutrients that the body needs in large amounts to function properly. They include carbohydrates, proteins, and fats, which provide energy and help build and repair cells. Macronutrients are essential for growth, metabolism, and other bodily functions.
A macronutrient calculator is a tool used to calculate the amount of macronutrients (carbohydrates, proteins, and fats) that a person needs to consume in order to meet their dietary goals. It takes into account factors such as age, gender, activity level, and body weight to determine the optimal macronutrient intake for an individual.
Macronutrient calculation is based on the individual’s age, gender, height, weight, and activity level. To calculate your macronutrient needs, you will need to know your basal metabolic rate (BMR) and your total daily energy expenditure (TDEE). 1. Calculate your BMR: For men: BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years) For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) 2. Calculate your TDEE: TDEE = BMR x activity factor Activity factor: Sedentary (little or no exercise): BMR x 1.2 Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375 Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55 Very active (hard exercise/sports 6-7 days a week): BMR x 1.725 Extremely active (very hard exercise/sports & physical job or 2x training): BMR x 1.9 3. Calculate your macronutrient needs: Protein: TDEE x 0.3 Carbohydrates: TDEE x 0.45 Fat: TDEE x 0.25
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