Blog By thomasa on 16 March 2016

How to Calculate your Macro Nutrients and the Perfect Online Tool

macro nutrients

There are three essential macro nutrients that the body needs in order to function properly: proteins, carbohydrates, and fats. These macros form the basis of flexible dieting. You can find out how much of these you need on a daily basis with the use of an online macro nutrient calculator. There are many hormonal events that need to occur in your body in order to achieve a significant gain in muscle mass.

The level of success achieved in these endeavors is determined by the amount of growth hormone, insulin, and testosterone produced by the body and the time they are produced. These events are to a large extent affected by the amount, quality, timing, and the ratio of macro nutrients consumed on daily basis. The role played by each of these macro nutrients is outlined below.


Everyone loves carbohydrates. There is a high chance that most of your favorite foods are rich in carbohydrates. So what role do they play in the body? Your body needs carbohydrates to make glucose which is the energy that our bodies run on. Fiber which keeps the digestive system healthy is also rich in carbohydrates although it lacks calories.


Proteins are essential for the growth of new tissues as well as repair of broken tissues. If you are on a workout plan, proteins should be your new best friend. They enhance muscle building as well as help to maintain muscles in shape. One gram of proteins is equal to four grams of calorie.


Fats have been demonized as the key reason why most people are fat. But that is not true. Fats are incredibly beneficial for meeting your workout goal though they affect our hormones too. Too little fat in our body can be very harmful. Our body uses fats as a backup source of energy when carbohydrates are not available. Fats also maintain proper body temperature and are also used to absorb certain vitamins known as fat-soluble.

How to Calculate your Macro nutrients Requirements

Calculating your daily macro nutrients goals is both the bread and butter basics that you will never really graduate from if you intend to maintain your body in shape. Everybody is unique in a way, and so your macro requirements will always differ from that one of your peers. To calculate your daily macro requirements, you can use free bodybuilding macro nutrients calculator found here:


How it works

Step 1: Use the calculator to estimate your daily calorie maintenance level. This is the number of calories required to maintain your current weight.

Step 2: The calculator will either add or deduct the right quantity of calories from your maintenance level to either create a calorie surplus necessary for muscle growth or a calorie deficit necessary for fat loss.

Step 3: The calculator will now express your calorie intake into an excellent amount of daily carbohydrates, fats, and proteins to help you to effectively meet your bodybuilding goal.

It’s a simple process that takes no more than two minutes and makes your bodybuilding diet as simple as possible. You should keep in mind that several macro nutrients calculators exist and none is perfect. The process should only be treated as a starting point and needs to be adjusted with time.

Important Basic Points to Note

# 1.  If your goal is to lose fat, then you should aim for a total weight loss of between 1-2 pounds per week. If you find yourself losing more than this, then you are losing a certain amount of muscle as well.

#2. If your goal is to gain muscle, then you should aim for a weight gain of about 0.5-1 pounds per week. If you find yourself gaining more than this, then you are probably consuming an extra amount of fat.