Macronutrients—proteins, carbohydrates, and fats—are the essential nutrients your body needs in large amounts for energy and vital functions. This calculator helps you determine your optimal daily intake based on your unique physiology and goals.
Proteins are composed of amino acids, 9 of which are essential and must come from food. Beyond muscle repair, proteins form enzymes, hormones, and antibodies.
Complete proteins contain all essential amino acids and are found in:
Protein quality is measured by PDCAAS (Protein Digestibility Corrected Amino Acid Score) with whey and egg scoring highest at 1.0.
Carbs are classified by their glycemic index (GI) which measures how quickly they raise blood sugar:
Fiber, a type of indigestible carb, supports gut health and slows glucose absorption.
Athletes benefit from targeted carb timing - fast-digesting carbs post-workout enhance glycogen replenishment.
Fats are categorized by saturation and molecular structure:
Trans fats (partially hydrogenated oils) are artificial fats that increase heart disease risk and should be avoided. The omega-3 to omega-6 ratio is crucial - modern diets often have 1:16 while the ideal is 1:1 to 1:4.
Proteins → Amino acids → Transamination → Urea cycle → Energy + NH3
Carbs → Glucose → Glycolysis → Krebs cycle → ATP + CO2 + H2O
Fats → Fatty acids → β-oxidation → Acetyl-CoA → ATP + CO2 + H2O
Research shows consuming 20-40g protein every 3-4 hours maximizes muscle protein synthesis. A 2023 study found even distribution (4x30g) was 25% more effective than skewed distribution (10g, 15g, 15g, 70g) for muscle retention.
Alternating high and low carb days can optimize performance and body composition:
The anabolic window is wider than previously thought (4-6 hours post-workout). Pre-workout carbs improve performance while post-workout protein enhances recovery. Nighttime casein protein provides sustained amino acid release.
Very low carb (5-10%), high fat (70-80%) approach that shifts metabolism to ketones. Effective for epilepsy management and short-term weight loss but requires careful monitoring of electrolytes and kidney function.
Requires combining complementary proteins (rice + beans) to achieve complete amino acid profiles. Pay attention to iron, B12, calcium, and omega-3s. Fermented soy (tempeh) offers enhanced nutrient bioavailability.
Endurance athletes: 8-10g/kg carbs during heavy training. Strength athletes: 1.6-2.2g/kg protein. Ultra-endurance: 30-90g carbs/hour during events. Team sports: carb loading before tournaments.
| Macronutrient | High Quality Sources | Medium Quality | Low Quality |
|---|---|---|---|
| Protein | Wild salmon, pasture-raised eggs, grass-fed beef | Chicken breast, Greek yogurt, lentils | Processed meats, protein isolates with additives |
| Carbohydrates | Sweet potatoes, quinoa, berries, leafy greens | Whole wheat bread, brown rice, bananas | Sugary cereals, white bread, candy |
| Fats | Avocado, extra virgin olive oil, walnuts, chia seeds | Sunflower oil, farmed salmon, almonds | Margarine, vegetable shortening, fried foods |
3 eggs + avocado toast + berries → 25P/40C/25F
Grilled chicken salad + quinoa → 35P/45C/20F
Greek yogurt + almonds + apple → 20P/30C/10F
Salmon + sweet potato + broccoli → 30P/35C/25F
Reduce carbs by 20-30%, increase protein to 35-40%, maintain fats at 25-30% to preserve muscle and enhance satiety.
Increase carbs around workouts, maintain protein at 1.8-2.2g/kg, add 300-500 kcal from carbs/fats.
Prioritize carb availability (6-10g/kg), moderate protein (1.4-1.8g/kg), adequate fats for hormone health.
Empowering Americans to live healthier, stronger lives through expert insights and powerful tools. Your journey to wellness starts here.