MACRONUTRIENT CALCULATOR

🔍 What Are Macros?

Macronutrients (“macros”) are the three major nutrients your body needs in large amounts to function properly:

• Carbohydrates – Your body’s main energy source, found in grains, fruits, and vegetables.
• Proteins – Help build and repair muscles and tissues, found in meat, fish, eggs, legumes, and dairy.
• Fats – Essential for hormone production and nutrient absorption, found in oils, nuts, seeds, and fatty fish.

Each macro provides energy in the form of calories:

• Carbohydrates: 4 calories/gram
• Proteins: 4 calories/gram
• Fats: 9 calories/gram

🎯 Why Track Macros?

• Reach your fitness goals – Customize your intake for fat loss, muscle building, or maintenance.
• Boost energy levels – A balanced macro ratio helps you feel more energized throughout the day.
• Make better food choices – Learn how different foods fuel your body.

🛠️ How to Use the Macronutrient Calculator

1. Enter your weight, height, age, and activity level in the calculator above.
2. Select your goal: maintain, lose fat, or build muscle.
3. Get your daily macro targets for protein, carbohydrates, fats, and calories!

These are general guidelines. Your exact needs may vary depending on lifestyle and health conditions. Consider speaking with a nutrition expert for personalized advice.

🍽️ Sample Macro-Friendly Meals

• Breakfast: Scrambled eggs with spinach and whole-grain toast.
• Lunch: Grilled chicken salad with mixed vegetables and olive oil dressing.
• Dinner: Baked salmon with quinoa and steamed broccoli.
• Snacks: Greek yogurt with berries, or a handful of almonds.

📱 Helpful Apps for Tracking

• Official TEAMJRF App – All active clients have free access to this resource.
• MyFitnessPal – Barcode scanning and a huge food database.
• Cronometer – Offers detailed nutritional insights.
• Fitbit – Combines fitness tracking and macro logging.

📊 Visual Guide to Macronutrients

A simple overview of food sources for protein, carbs, and fats.