About Macro Split Calculator
Calories determine *how much* you weigh, but Macros (Macronutrients) determine *what* you weigh (muscle vs. fat) and how you feel. Balancing your Protein, Fats, and Carbs is the key to sustainable energy and body composition changes.
Scientific Basis
Macronutrients have distinct energy values and metabolic roles:
- Protein (4 kcal/g): Essential for tissue repair, enzymes, and satiety.
- Fats (9 kcal/g): Crucial for hormone production and cell membranes.
- Carbohydrates (4 kcal/g): The body's primary fuel source for high-intensity activity.
Health Implications
Wrong macro splits can lead to issues:
- Low Protein: Muscle loss, hair loss, poor recovery.
- Low Fat: Hormonal imbalance, vitamin deficiencies (A, D, E, K).
- Excess Carbs (for sedentary): Insulin spike crash cycles, fat storage.
Actionable Tips
Prioritize Protein: Aim for at least 0.8g-1g per kg of body weight minimum.
Healthy Fats: Focus on monounsaturated fats (nuts, olive oil) over trans fats.
Fiber: Ensure your carb sources come with fiber to blunt the insulin response.
Limitations
Quality matters as much as quantity. 100g of carbs from sugar is metabolically different from 100g of carbs from lentils.