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.

Therefore, it's important for people with an endomorph body type to consume meals that are high in protein (to help with muscle gains), and to decrease intake of high calories from processed or fatty foods (to help with body toning).

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.

But the idea of flexible dieting is exactly what it sounds like and includes the 80-20 rule, or eating nutritious good-for-you foods 80 percent of the time, and the "If It Fits Your Macros" (IIFYM) rule, which means you eat calories within your macronutrient (carbs, fat, protein) percentages.

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.

The macronutrient distribution matters for both weight loss and total health, and the types of food you eat matter too. After all, carbohydrates include everything from candy to whole grains, and those foods provide vastly different nutrients. The same goes for the type of fat you eat.

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.

To work out how many grams of each you need, you multiply your total daily calories by 0.4 for protein and 0.3 for carbohydrates and fat. The protein and carbohydrate figures are then divided by 4 and the fat figure by 9. The final figures will be how many grams of each to eat.

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%.