Macro Calculator

How to use the Macro Calculator

To determine the calories needed for your goal, we start by assessing your levels of physical activity. Your Total Daily Energy Expenditure (TDEE) is influenced by various factors, and exercise is just one of them. It's crucial to account for your overall activity, including both job-related movements and daily lifestyle, the calories burned here are known as Non-Exercise Activity Thermogenesis (NEAT). NEAT often plays a more substantial role in affecting TDEE than exercise alone.

When using the calculator, you can select from three activity levels: Very Low, Low, Moderate, and High.

Very low activity level should be selected if your job is sedentary and you perform little to no exercise at all. Examples of sedentary jobs; office, receptionists, drivers, etc.

Low activity level should be selected if your job is sedentary but you achieve a reasonable number of steps per day (8000+)

Moderate activity level should be selected if you have a standing up job and exercise 3-4 times a week or having a sedentary job but exercising 4-5 times a week. If you have a stand up job but do little to no exercise, medium activity should still be selected. Standing up jobs include; sales assistant, security guards, restaurants clerks, etc.

High activity level option should be selected if your job is physically demanding and you exercise 3-5+ times per week. Some examples of this are tradies, nurses and anything that requires you to be on your feet or moving around the majority of the time.

When you get your macronutrient and calorie goals it's important to know what each macronutrient is used for in the body.

Protein is a vital nutrient made up of building blocks called amino acids. It is crucial for building and repairing tissues, supporting growth, and maintaining the body's structure. Proteins also act as enzymes, hormones, and carriers, facilitating various bodily functions such as metabolism, immune system response, and the transportation of essential molecules. They provide structural support to cells and tissues, and in certain situations, can be used for energy. Including protein-rich foods in your diet, like meat, eggs, dairy, and plant-based sources, helps ensure your body gets the necessary protein for overall health and well-being.

Carbohydrates are a major energy source for the body. They provide fuel for muscles and are especially important for the brain's functioning. When we eat carbohydrates, they turn into glucose, which our cells use for energy. Carbs also help regulate metabolism and blood sugar levels. Fiber, a type of carbohydrate, supports digestion. It's found in foods like grains, fruits, vegetables, and legumes. Eating a balanced diet with the right amount of carbohydrates is crucial for overall health and energy.

Fats are a type of nutrient that provides concentrated energy for the body. They help store energy, form cell structures, and protect organs. Fats are also important for making hormones and absorbing certain vitamins. Including healthy fats in the diet, like those found in nuts, seeds, and olive oil, supports overall well-being.

Note: This calorie and macro calculator provides an estimation of your calorie requirements. It is best to use the recommended calories as your starting point. Trial these calories for 1-2 weeks then make adjustments as needed to suit your individual requirements.