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.

Counting macros absolutely works for some people, and can provide needed structure in eating specific amounts of each macronutrient. It could be a helpful method when trying to initially understand portion sizes and the makeup of meals, in an effort to manage your weight or build muscle.

Macronutrients refer to carbs, fats, and proteins — the three basic components of every diet. The acceptable macronutrient distribution ranges are 45–65% of your daily calories from carbs, 20–35% from fats, and 10–35% from protein.

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.

Set Your Macro Ratios

However, a general guideline for fat loss is to aim for a moderate protein intake, with slightly higher proportions of carbohydrates and lower proportions of fats. A common macro ratio for fat loss is 45% of calories from carbohydrates, 25% from protein, and 30% from fats.

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.

You're never phasing your macros and only eating in a deficit. You can't live in a fat loss phase/calorie deficit forever. If you've been striving for weight loss for years and years, try something different – like eating enough (not drastically less). You're not preparing your own food.

Macros. While the basic premise of eating less will cause you to lose weight makes sense, it is only correct if the right calories are consumed. Calories from the different macros have varying effects on the body. Some of those effects will cause you to gain weight even if you are consuming fewer calories.

So which is more effective? Macro tracking can be more effective in helping you achieve weight-related goals and health goals, as it places more emphasis on what you're eating, rather than the specific focus calorie counting places on how much energy you're consuming.

The 80/20 rule offers a balanced approach to eating, allowing 80% of your choices to be nutrient-dense foods while leaving 20% for indulgence. This sustainable mindset promotes well-being and a positive relationship with food. Strive for mindful eating, adaptability, and support when needed.

Do macros matter for weight loss? ›

The macronutrient distribution matters for both weight loss and total health, and the types of food you eat matter too. After all, carbohydrates include everything from candy to whole grains, and those foods provide vastly different nutrients. The same goes for the type of fat you eat.

Macronutrients, or “macros,” are carbohydrates, fats, and proteins.

- Endomorph: If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% 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.

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

To determine your macros, you'll want to look at the individual number of carbohydrates, fats, and proteins you're taking in and modify that based on your goals for weight loss or performance, says Snyder. "Instead of tracking calories, you're tracking the components of calories that fuel your body," she explains.

Fairly accurately, but consistency is far more important than perfect accuracy. When people are introduced to macro counting and food logging, they're often told that they need to log everything they eat with near-perfect accuracy and precision.

The 40/30/30 macros refer to a specific ratio of macronutrients – 40% carbohydrates, 30% protein, and 30% fats. This balanced macro split has become one of the most well-known and recommended approaches for those looking to build muscle, lose fat, or simply eat healthier.