What are Macronutrients (Macros)?

Macronutrients are the nutrients your body needs in large amounts to produce energy. They include **carbohydrates**, **protein**, and **fat**.

Protein

Protein is essential for building and repairing tissues. Good sources include chicken, fish, eggs, Greek yogurt, tofu, beans, and nuts.

Carbohydrates (Carbs)

Carbs are the body’s main source of energy. Focus on complex carbs from whole foods like oats, brown rice, sweet potatoes, and vegetables.

Fat

Fat supports hormone production and brain health. Prioritize healthy fats from avocados, nuts, seeds, olive oil, and fatty fish.

How This Macro Calculator Works

This calculator uses the Mifflin-St Jeor Equation to estimate your daily calorie needs, then adjusts based on your activity level and goal. It distributes protein, carbs, and fat in a balanced way.

Macronutrients in Common Foods

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