Gymfluencers Macro Calculator
Can’t crack your macros? Make it simple by using our free macro calculator below which takes only 60 seconds.
Whether you’re cutting or bulking, prefer small or big snacks, use the free macro calculator to work out everything from BMI to meal plans.
Become the master of your nutrition by understanding what your body needs. Combine this with your workout plan and you’ll see results twice as quick!
Key and definitions
- BMR = Basal Metabolic Rate: This is how much energy you use at rest. It’s an estimate of the minimum amount of calories your body needs to function. BMR takes into consideration your gender, weight, height and age to factor in calories burnt at rest.
- TDEE = Total Daily Energy Expenditure: This is the total number of calories you burn within a 24-hour period. TDEE takes into consideration your BMR, daily activity levels, thermic effect of food (TEF) which is how much energy is burned by eating & digesting and thermogenics, your body’s heat production.
- BMI = Body Mass Index: Your BMI is the relative ratio of your height to weight. It indicates how healthy your overall body mass (weight) is.
What are Macros?
Macros (macronutrients) are the big three elements that make up your daily intake: carbohydrates, protein and fats. Generally speaking, your total calorie intake should consist of:
- 45-65% carbohydrates
- 10-35% protein
- 20-35% fat
But this differs depending on individual needs and goals. Macros are not a one-size-fits-all approach, that’s why it’s important to calculate macros based on your metrics and characteristics.
Nutrition isn’t complicated. Once you have the guidelines, you’re free to eat whatever fits that bracket. It’s easy to know what to eat when you know how much to eat, savvy? That means you can still eat your kit-kats as well as your chicken and rice.
Nutrition is about balance. You can eat the foods you love without feeling guilty. You won’t lose progress; you’ll be one step closer to achieving your goals.
This macro calculator will give you an outline of how many calories, fats, carbohydrates and protein you should eat per meal. It serves as a guideline to help you meal prep and plan ahead so you can stay on track to hit your goals.
How to get more protein in your diet
Protein is an essential nutrient to help build muscle and repair cells. If you work out regularly, you’re constantly wearing and tearing down your muscles; so protein is needed to restore and grow muscles.
A protein-rich diet is not hard to achieve. Here are a few examples for veggies, vegans and carnivores:
- Protein bars: most bars usually pack around 20g of protein. They make for a quick and easy on-the-go snack.
- Nuts and seeds: whether nut butter or raw form, nuts and seeds have around 20g per 100g serving of protein. They are also calorie dense making for a wonder-snack if bulking is your goal.
- Chicken: 100g of a chicken breast contains around 24g of protein.
- Legumes: black beans, chickpeas and soy have around 19g of protein per 100g serving.
- Protein powder: add this in shakes, yoghurt bowls or in oatmeal. Most brands of protein have around 20-25g of protein per scoop!
- Fish: salmon and tuna have around 22-29g of protein per 100g serving. They’re a light addition to meals and work perfectly in stir fries and salads.
- Low-fat dairy products: semi-skimmed milk, greek yoghurt, skyr, cheese are all great additions to meals.The majority of low-fat dairy products contain around 10g of protein per serving. Enjoy as a snack or add into meals to bump up protein easily.
- Quinoa: this grain is relatively high in protein and classes as one of your 5 a day. 1 cup of cooked quinoa has around 8g of protein and is a very versatile grain.
Why is fat important?
Fat gets a bad rep but are essential for optimal body function. Our brains are made up of 60% fat, meaning that the majority of its energy source comes from fats. Without fats, you can actually develop vitamin deficiencies, hair loss and a weaker immune system.
Healthy fats you can incorporate into your diet to help hit your macros include:
- Fish: salmon and mackerel especially are high in omega-3, arguably the best for the brain
- Nuts and seeds: healthy fats that help regulate your body’s food intake and contain a high dose of fibre and minerals, too.
- Dark chocolate: studies show that 70% dark chocolate is high in antioxidants and minerals, like zinc which helps immunity and magnesium, improving sleep quality.
- Avocado: this fruit can be eaten in sweet or savoury foods. Enjoy it as guacamole to dip veggies or crisps, add to salads and in smoothies for a creamy texture. Avocados are also high in vitamin B6 which gives you more energy.
- Oil: vegetable oil, olive oil, coconut oil and nut oils are super healthy additions to increase your fat intake. Olive oil in particular contains monounsaturated fats which has been linked to cancer prevention.
Why do we need carbohydrates?
Long story short, we need carbohydrates to survive. Here’s a basic science lesson: carbs are converted into glucose, which converts into energy. This energy is then used to support bodily functions and physical activity.
Did you know that breathing actually used 5% of our daily energy? So yes, even lying in bed or sleeping requires carbohydrates.
We recommend having a high-carb snack before your workout to give you a burst of energy and prevent feeling tired.
Some examples of carbs to add in your diet are:
- Bread: crumpets, bagels, wholemeal bread and tortillas are a great source of carbs. Whilst white bread contains more sugar, it’s also high in calcium which is necessary for strong bones.
- Fruit: a great source of simple carbohydrates and a quick release of energy.
- Oats: there’s a reason why oats are always on the menu and it’s because they’re a complex carb. Oats are a slow release of energy, keeping you fuller for longer and powering your workouts.
- Beans and lentils: high in protein and a good source of carbs. If you’re cutting, you can double up on these legumes to hit your macros easily.
- Sweet potatoes: one of your five a day, high in fibre and a complex carb. Sweet potatoes contribute to a happy gut and digestion, as well as sustaining energy levels. They also have a low glycemic index (GI) so they don’t spike your blood sugar.
- Regular potatoes: potatoes are packed with antioxidants and minerals whilst also being a great source of carbohydrates. They’re flavoursome yet versatile, whether you want to boil them, mash them, fry them.