<h2>What are Macros (IIFYM) or Macronutrients?</h2>
<p>The Macros, also known as IIFYM (If It Fits Your Macros), is a type of dieting which is flexible and helps to lose or gain weight appropriately.<br/>Using the Macro Calculator, you can calculate the number of calories, carbs, protein, and Fat required to reach your goal.<br/>Whether you are willing to lose, maintain, or gain your weight, you can use the macros calculator to make a diet plan and follow-up to get your desire weight.<br/>The <a href="https://study.com/academy/lesson/what-are-macronutrients-definition-functions-examples.html">Macronutrients</a> is a helpful calculator to be in shape and remain fit; you need to calculate your macros and make a flexible dieting plan accordingly.</p>
<h2>How to calculate Macros?</h2>
<p>Calculation of macros for flexible dieting is possible in two ways, manual and using an online macro calculator. Below are the methods of calculating in detail:</p>
<h3>• Manual Calculation of Macros</h3>
<h4>Step # 1</h4>
<p>Identify the needs of calories by a calorie calculator or using the following formula:</p>
<h5>Men</h5>
<p>calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5</p>
<h5>Women</h5>
<p>calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161</p>
<h4>Step # 2</h4>
<p>Now, multiply your calories with the activity factor (by <a href="https://www.k-state.edu/paccats/Contents/PA/PDF/Physical%20Activity%20and%20Controlling%20Weight.pdf">K-state research</a>) which is given below:</p>


What are Macros (IIFYM) or Macronutrients?

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<label>Gender</label><br/>
<div>
<label><input/><span>Male</span></label>
<label><input/><span>Female</span></label>
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<br/><br/>
<label>Your Age</label><br/>
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 <li>inches</li>
<li>feet</li>
<li>meter</li>
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<li>cm</li>
<li>inches</li>
<li>feet</li>
<li>meter</li>
<li>ft/in</li>
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<li>tonne
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<option> Light Activity </option>
<option> Moderately Active </option>
<option> Very Active </option>
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<div>Calories</div>
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<img src="https://www.macrocalculator.org/assets/images/calories.png"/>
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<span><span>0</span></span>
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<span>PER DAY</span>
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<small>0</small></span>
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<span>Gram PER DAY</span>
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<div>Protein</div>
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<img src="https://www.macrocalculator.org/assets/images/protein.png"/>
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<span><span>0</span>
<small>0</small></span>
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<span>Gram PER DAY</span>
</div>
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<div>Fat</div>
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<img src="https://www.macrocalculator.org/assets/images/fats.png"/>
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<span><span>0</span>
<small>0</small></span>
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<span>Gram PER DAY</span>
</div>
</div>
</div>
</div>
<div>
<br/>
<hr/>
<h3>Table of Content</h3>
<ul>
<li><a href="#what-are">What are Macros (IIFYM) or Macronutrients? </a></li>
<li><a href="#how-to">How to calculate Macros?</a></li>
<li><a href="#benefits">Benefits of calculating Macros</a></li>
</ul>

</div>
<br/>
<hr/>
<h2>What are Macros (IIFYM) or Macronutrients? </h2>
<hr/>
<p>
The Macros, also known as IIFYM (If It Fits Your Macros), is a type of dieting which is flexible and helps to lose or gain weight appropriately. <br/>
Using the Macro Calculator, you can calculate the number of calories, carbs, protein, and Fat required to reach your goal. <br/>
Whether you are willing to lose, maintain, or gain your weight, you can use the macros calculator to make a diet plan and follow-up to get your desire weight. <br/>
The <a href="https://study.com/academy/lesson/what-are-macronutrients-definition-functions-examples.html">Macronutrients</a> is a helpful calculator to be in shape and remain fit; you need to calculate your macros and make a flexible dieting plan accordingly. <br/>
</p>
<br/>
<hr/>
<h2>How to calculate Macros?</h2>
<hr/>
<p>
Calculation of macros for flexible dieting is possible in two ways, manual and using an online macro calculator. Below are the methods of calculating in detail:
</p>
<br/>
<h3> • Manual Calculation of Macros</h3>
<br/>
<h4>Step # 1</h4>
<p>Identify the needs of calories by a calorie calculator or using the following formula:</p>
<h5>Men</h5>
<p>calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5</p>
<h5>Women</h5>
<p>calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161</p>
<h4>Step # 2</h4>
<p> Now, multiply your calories with the activity factor (by <a href="https://www.k-state.edu/paccats/Contents/PA/PDF/Physical%20Activity%20and%20Controlling%20Weight.pdf">K-state research</a>) which is given below:</p>
<table>
<thead>
<tr>
<th>Actvity Level</th>
<th>Duration of Exercise</th>
<th>Factor</th>
</tr>
</thead>
<tbody>
<tr>
<td>Sedentary</td>
<td>Less than a day/week</td>
<td>X1.2</td>
</tr>
<tr>
<td>Lightly Active</td>
<td>3 days/week</td>
<td>X1.375</td>
</tr>
<tr>
<td>Moderately Active</td>
<td>6-7 days/week</td>
<td>X1.5</td>
</tr>
<tr>
<td>Very Active</td>
 <td>2 times a day (7 days/week)</td>
<td>X1.725</td>
</tr>
<tr>
<td>Extra Active</td>
<td>2+ times a day (7 days/week)</td>
<td>X1.9</td>
</tr>
</tbody>
</table>
<h4>Step # 3</h4>
<p>
Now, calculate the number of macronutrients required for your health using the following criteria:
</p>
<h5>Carbs</h5>
<p>45-65% of calories</p>
<h5>Protein</h5>
<p>10-35% of the calories</p>
<h5>Fats</h5>
<p>20-35% of calories</p>
<br/>
<h3> • Using the Macronutrient Calculator</h3>
<br/>
<p>
The macros calculator can be used easily without any manual calculation. You need to enter the following information to find the necessary intakes:
</p>
<br/>
<ul>
<li>Gender</li>
<li>Age</li>
<li>Goal (loss/maintain/gain)</li>
<li>Body Fat (If calculated)</li>
<li>Height </li>
<li>Weight</li>
<li>Meals Per Day </li>
<li>Activity Level </li>
</ul>
<p>
The tool will automatically find the number of calories, fats, proteins, and carbs required for a better diet by entering these details.
</p>
<br/>
<hr/>
<h2>Benefits of calculating Macros</h2>
<hr/>
<h3> • Flexibility to diet</h3>
<br/>
<p>
The foremost benefit of using the macro calculator is the flexible diet for achieving your goal. You get flexibility in selecting your favorite food to eat while maintaining your diet. <br/>
If you are on a diet and wish to have some optional food, then you can find the same <a href="https://www.healthline.com/nutrition/zero-calorie-foods"> calorie food</a> with macro. <br/>
For example, if you don’t love Oats (a primary dietary product) then you can go for a sugary cereal because both have the same calories.
</p>
<br/>
<h3> • Lose weight faster</h3>
<br/>
<p>
Losing weight faster is relatively easy when utilizing an online tool for macro calculation. This is because the calculator will help you know how much diet you should have to reach your goal. <br/>
You can easily follow-up on the Macronutrients' requirements to intake and lose the weight with the same activity level.
</p>
<br/>
<h3> • Helps planning better </h3>
<br/>
<p>
If you are not aware of how many calories and other nutrients should be consumed, then how can you make a suitable diet plan? <br/>
Utilizing the intake information, you can easily make a proper diet plan through which you can lose or gain weight without much effort and time.
</p>
<br/><br/>
<div>
<h3>   References</h3>
<ul>
<li>What Are Macros And Why Should I Be Counting Them? -<a href="https://www.sclhealth.org/blog/2018/10/what-are-macros-and-why-should-i-be-counting-them/">sclhealth.org </a></li>
<li>Macros for <a href="https://www.prevention.com/weight-loss/diets/a19804935/macros-diet/">Weight Loss</a> - prevention.com</li>
<li><a href="https://www.verywellfit.com/macronutrients-2242006">Macronutrients</a> Your Body Needs Most - Verywell Fit</li>
<li>What is the Macro Diet? - <a href="https://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition">cookinglight.com</a></li>
</ul>
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food

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<ul><li>cm </li><li>inches </li><li>feet </li><li>meter </li><li>ft/in </li> </ul>

<ul><li>us ton </li><li>tonne </li><li>garam </li><li>Kg </li><li>pound </li><li>ounce </li> </ul>

<ul><li><a href="#what-are">What are Macros (IIFYM) or Macronutrients? </a> </li><li><a href="#how-to">How to calculate Macros? </a> </li><li><a href="#benefits">Benefits of calculating Macros </a> </li> </ul>

<p>The Macros, also known as IIFYM (If It Fits Your Macros), is a type of dieting which is flexible and helps to lose or gain weight appropriately. <br>Using the Macro Calculator, you can calculate the number of calories, carbs, protein, and Fat required to reach your goal. <br>Whether you are willing to lose, maintain, or gain your weight, you can use the macros calculator to make a diet plan and follow-up to get your desire weight. <br>The <a href="https://study.com/academy/lesson/what-are-macronutrients-definition-functions-examples.html">Macronutrients </a>is a helpful calculator to be in shape and remain fit; you need to calculate your macros and make a flexible dieting plan accordingly. <br> </p>

<p>Calculation of macros for flexible dieting is possible in two ways, manual and using an online macro calculator. Below are the methods of calculating in detail: </p>

<p>Identify the needs of calories by a calorie calculator or using the following formula: </p>

<p>calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 </p>

<p>calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 </p>

<p>Now, multiply your calories with the activity factor (by <a href="https://www.k-state.edu/paccats/Contents/PA/PDF/Physical%20Activity%20and%20Controlling%20Weight.pdf">K-state research </a>) which is given below: </p>

<p>Now, calculate the number of macronutrients required for your health using the following criteria: </p>

<p>The macros calculator can be used easily without any manual calculation. You need to enter the following information to find the necessary intakes: </p>

<ul><li>Gender </li><li>Age </li><li>Goal (loss/maintain/gain) </li><li>Body Fat (If calculated) </li><li>Height </li><li>Weight </li><li>Meals Per Day </li><li>Activity Level </li> </ul>

<p>The tool will automatically find the number of calories, fats, proteins, and carbs required for a better diet by entering these details. </p>

<p>The foremost benefit of using the macro calculator is the flexible diet for achieving your goal. You get flexibility in selecting your favorite food to eat while maintaining your diet. <br>If you are on a diet and wish to have some optional food, then you can find the same <a href="https://www.healthline.com/nutrition/zero-calorie-foods">calorie food </a>with macro. <br>For example, if you don’t love Oats (a primary dietary product) then you can go for a sugary cereal because both have the same calories. </p>

<p>Losing weight faster is relatively easy when utilizing an online tool for macro calculation. This is because the calculator will help you know how much diet you should have to reach your goal. <br>You can easily follow-up on the Macronutrients' requirements to intake and lose the weight with the same activity level. </p>

<p>If you are not aware of how many calories and other nutrients should be consumed, then how can you make a suitable diet plan? <br>Utilizing the intake information, you can easily make a proper diet plan through which you can lose or gain weight without much effort and time. </p>

<ul><li>What Are Macros And Why Should I Be Counting Them? -<a href="https://www.sclhealth.org/blog/2018/10/what-are-macros-and-why-should-i-be-counting-them/">sclhealth.org </a> </li><li>Macros for <a href="https://www.prevention.com/weight-loss/diets/a19804935/macros-diet/">Weight Loss </a>- prevention.com </li><li><a href="https://www.verywellfit.com/macronutrients-2242006">Macronutrients </a>Your Body Needs Most - Verywell Fit </li><li>What is the Macro Diet? - <a href="https://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition">cookinglight.com </a> </li> </ul>

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<p>MacroCalculator.org is a free online calculator for finding the macro nutrients required for losing or gaining weight. This calculator will tell the required calories, proteins, carbs, and fats to reach your goals. </p>

The Ultimate Macro Calculator - MacroCalculator.org

What are Macros (IIFYM) or Macronutrients?

What are Macros (IIFYM) or Macronutrients?

How to calculate Macros?

• Manual Calculation of Macros

Step # 1

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Step # 2

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