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.

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. Don't let your body type be an excuse for not reaching your goals.

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.

The 40-30-30 macro ratio aims to provide a balance of nutrients that can help stabilize blood sugar levels, promote satiety, and support sustained energy throughout the day. By including all three macronutrients in each meal, you can feel satisfied and nourished while avoiding extreme swings in blood sugar levels.

40/40/20 - 40 per cent protein, 40 per cent carbs and 20 per cent fat. 50/30/20 - 50 per cent from carbs, 30 per cent from protein and 20 per cent fat.

One approach to getting healthy is the so-called 50/30/20 diet. It's based on the idea that 50 percent of your daily calorie intake should come in the form of carbohydrates, 30 percent from protein and 20 percent from fat.

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.

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.

What should macros be for a woman? ›

What Should A Woman's Macros Be? There is no one-size-fits-all answer to this question, as the ideal macros for weight loss will vary depending on your individual goals and circ*mstances (7). However, a common starting point for women who want to lose weight is a ratio of 40% carbs, 30% protein and 30% fat.

So how do you know which macro ratio is right for you? Initially it's going to be trial and error. You simply have to try different macro ratios, test them for at least 4 weeks to give your body enough time to have a solid reaction, and then adjust the ratio if you feel you still aren't seeing any change.

To work out how many grams of each you need, you multiply your total daily calories by 0.4 for protein and 0.3 for carbohydrates and fat. The protein and carbohydrate figures are then divided by 4 and the fat figure by 9. The final figures will be how many grams of each to eat.

Another downside of counting macros is that it can be challenging to be accurate, says Levinson. “Many foods contain a combination of macronutrients, and unless you are a food scientist who knows the breakdown of every food you're eating, it's hard to know exactly what you're consuming,” she says.