What Are Macro Calculators And Trackers? - Deepstash
What Are Macro Calculators And Trackers?

What Are Macro Calculators And Trackers?


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Calories in macronutrients

Calories in macronutrients

Macronutrients are foods that contain nutrients your diet needs in large amounts.

The macros humans need to survive are:

  • Carbohydrates, which provide us with a quick source of energy. They provide 4 calories per gram.
  • Proteins are the building blocks for many structures in our bodies, helping us grow, build muscle, repair injuries, and produce hormones and enzymes. They provide 4 calories per gram.
  • Fats are essential to help our body absorb fat-soluble vitamins such as A, D, E, and K. They provide 9 calories per gram.


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The macro calculator

A macro calculator helps you evaluate the breakdown of a particular food. It is useful if we follow a specific diet based on the macros consumed.

For example,

  • Building muscle requires an increase of protein.
  • Endurance sports require a higher carb intake to fuel the body for longer periods.
  • Fat loss where the reduction in carbs can reduce the likelihood of excess glucose storage.


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The best online macro calculators

The best online macro calculators

  • Healthy Eater uses your age, gender, height, weight, and activity level to calculate your macronutrient level.
  • Muscle for Life uses your weight, body fat percentage and activity level to calculate your lean body mass (LBM), your basal metabolic rate (BMR) and total daily energy expenditure (TDEE)
  • Katy Hearn uses your age, gender, height, weight, and activity level. It helps to improve your body composition or increase your lean body mass.
  • Freedieting is a good choice if you know how many calories you need.
  • IIFYM (If It Fits Your Macros) gives a step-by-step process to calculate your macros.


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The best macro trackers

When you know how to calculate your macros, you may want to track them to keep an eye on your eating patterns. Think of it as a digital food diary that keeps track of your daily intake.

  • MyFitnessPal provides a useful pie chart with a breakdown of your macros.
  • Cronometer tracks vitamins, minerals, macros, blood pressure, cholesterol, sleep, mood, pulse, and more.
  • MyPlate Calorie Tracker provides a daily snapshot of your macro intake.
  • With MyMacros+, simply scan a barcode to log food intake.
  • Fitocracy Macros has an online fitness coaching platform and is best for manually tracking macros.


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Potential risks of calculators and trackers

Potential risks of calculators and trackers

You don't need to track your macros unless you are a high-level athlete. Although tracking is helpful for flexible eating plans, it can sometimes lead to an obsession.

  • Daily tracking food can breed an unhealthy habit that removes the pleasure of eating food.
  • It can impact our social lives where we avoid eating with friends because we're unsure of what the food contains.
  • It can lead to insufficient fuel for your body if you have undercalculated.
  • It can lead to orthorexia nervosa, an eating disorder where you are obsessed with eating only foods you think are healthy and clean.


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