Macro Calculator

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Reviewed By Bariatric Dietician Heather Fry BSC (Hons)

Macronutrient Calculator

Enter your details to figure out macronutrient goals, if you are unsure about your calorie intake, you can visit our Calorie Calculator 

Understanding your macronutrient ratios can be a helping hand in achieving optimal health and wellness goals. Macronutrients, namely proteins, fats, and carbohydrates, form the cornerstone of our food intake, each playing crucial roles in fueling our bodies, supporting metabolic functions, influencing weight management and achieving our fitness goals.

Proteins, composed of 20 different amino acids, play a vital role in muscle formation, maintenance, and recovery. Adequate protein intake supports weight loss by promoting satiety, increasing metabolic rate, and preserving fat-free muscle mass. The recommended daily protein intake is around 10-30% of your calories.

While dietary fats often carry a negative connotation in weight loss discussions, they are essential macronutrients crucial for various bodily functions, including the absorption of vitamins and minerals. Healthy fats, such as monounsaturated fats found in foods like eggs, avocados, olive oil, and nuts, can aid in weight loss by regulating energy expenditure and appetite. Similarly, polyunsaturated fats, including omega-3 fatty acids found in fish like salmon, herring, and sardines, are associated with weight management and muscle preservation. In contrast, trans fats and certain saturated fats found in fried and processed foods contribute to weight gain and cardiovascular risks. It’s recommended to consume 10–30% of daily calories from healthy fats while keeping saturated fat intake below 10%. Fats contain 9 calories per gram, whereas protein and carbohydrates contain 4 calories per gram. To find out how many calories per day your body needs, check out our calorie calculator.

Carbohydrates consist of both healthy and unhealthy varieties. Unhealthy carbohydrates, such as refined carbs found in highly processed foods, lack essential nutrients like fibre, vitamins, and minerals and are linked to weight gain. They can elevate insulin levels, increasing hunger and calorie consumption. However, replacing refined carbs with whole foods like vegetables, fruits, legumes, and whole grains can promote weight loss and sustained energy levels for a balanced diet. The Dietary Guidelines recommend obtaining 45–65% of daily calories from healthy carbohydrates to support overall health and weight management, too little carbohydrates can result in reduced activity levels.

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