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Protein is the chief macro when it comes to building muscle. The 3 main macronutrients are protein, carbohydrates, and fats. If you’ve ever looked on the back of your food’s packaging, you’ll have seen the macronutrient breakdown listed.Įach of the different macros is important for different reasons: Protein – Helps you keep muscle, feel fuller, and automatically makes you eat less! These are nutrients that your body requires or consumes in large quantities.

It’s been used over 500,000 times by people from all around the world!

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Using a free macro calculator like this is the easiest way to learn how many calories and macros to eat. You can learn more about that below, in the “What are Macros?” section. Trick question! By using macros, you are using calories – it just makes sure that we’re eating the right things in the right amount to make completely sure that we are going to achieve our goals.

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The best bit about using this macronutrient calculator? It’s free, quick, and you don’t have to download any sort of macro app! So why should I use macros, and not just count calories?

If you want to maintain your weight, then all you need to know is how many calories per day you burn. We have used a formula that is accurate for most people, but if you would like to learn more about the right macros for you then you can check your results in our free Facebook group.

In order to gain muscle, it is best to eat more calories than you burn – also known as a calorie surplus. We’ll automatically calculate the best calorie surplus for you based on how long you have been weight training, your age, and current weight.

We don’t tell you to just eat 500 calories less – we personalize the results to your goals.

In order to lose weight, you need to eat fewer calories than you burn – also known as a calorie deficit. Our fat loss calorie calculator provides three levels of calorie deficit, depending on whether you want slow or fast weight loss.

We then adjust this automatically for you based on whether you’d like to lose weight, gain weight, or maintain your weight: Our free macro calculator takes a few details about you – such as your height, weight, sex, and activity level – and calculates how many calories you burn per day.