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.

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.

Endomorphs tend to gain weight easily, and your diet should have a higher proportion of protein and fewer carbohydrates. A diet with 35% protein, 35% fats, and 30% carbohydrates will be the most appropriate for you. Be careful about choosing healthy fats like olive oil and avocado.

How many calories should an endomorph eat to lose weight? Since every endomorph body type is different, the caloric consumption required to lose weight greatly depends on specific needs. That being said, for an average endomorph body type, consuming anything between 1200-1500 calories a day is sufficient.

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.

What is the 20 30 50 rule for macros? ›

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.

Applying the 80/20 rule to dieting suggests dedicating 80% of your dietary choices to healthy, nutrient-dense foods, while allowing yourself to enjoy treats or less healthy options for the remaining 20% of the time.

To maintain good health, a sedentary male adult needs 1.4 grams of protein per kilogram of body weight, 0.8-1.2 grams of fat per kilogram of body weight and 2.6-3.8 grams of carbs per kilogram of body weight. He should also aim for 0.3-0.5 grams of fiber per kilogram of body weight every day.

Overall macros and calories matter most for fat loss and muscle maintenance, diet coach Nick Shaw said. However, prioritizing nutritious foods keeps you fuller and can make it easier to hit your targets. Don't cut out any foods you enjoy though, just try to eat them in moderation.

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.

A good rule of thumb to follow when determining just how much of each macro you should include in your diet is that fats should be 20% of your daily intake, protein 35%, and carbs 45%.

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.