Macro Calculator
FAQ
1. What is more important, calories or macros
Calories determine weight change. Macros influence how your body uses those calories, affecting muscle, energy, and body composition. If you are new, focus on hitting your calories and enough protein, then adjust carbs and fats over time.
2. How do I choose the right activity level
Be honest with yourself. Most people overestimate. Consider your daily movement and workouts.
- Sedentary: Desk job, little to no structured exercise
- Lightly active: One to three workouts per week or regular walking
- Moderately active: Three to five workouts per week
- Very active: Six to seven workouts per week or a physical job
- Extra active: Hard training plus a physical job
If you are unsure, start with moderately active and adjust based on results.
3. What deficit or surplus should I choose
Smaller changes of ten to fifteen percent are more sustainable. Larger changes may give faster results but increase hunger, fatigue, and the risk of muscle loss or fat gain. Choose what fits your lifestyle.
4. Can I build muscle in a deficit
Yes, but mostly for beginners, returners, or those with higher body fat. Progress will be slower. For optimal muscle gain, a small surplus is better.
5. Can I build muscle at maintenance
Yes. Progress is slower than in a surplus but it is effective for improving strength and body composition without gaining weight.
6. What should I do on rest days
Keep your macros consistent unless you have specific advanced goals or strategies.
7. Do I need to eat back calories from workouts
No. Your activity level already accounts for training. Eating back calories from your tracker can lead to overeating.
8. What if I go over or under sometimes
This is normal. Focus on weekly consistency. Try to stay within 50 to 100 calories of your target and plus or minus 10 to 15 grams of protein most days.
9. Do I need to track forever
No. Tracking is a tool to learn. Once your habits are solid, you can ease up and maintain results without strict tracking.
10. How often should I update macros
Reassess if your weight changes by about 2 to 3 kilograms, your goals or training change, you have a significant life change, or you have tracked for two weeks and see no progress.
11. Is this calculator personalised
It uses standard formulas based on your inputs. It cannot account for medical conditions or your full history. Use it as a guide only.