Understanding Macronutrients
TDEE Explained
Total Daily Energy Expenditure (TDEE) is how many calories you burn daily including exercise. Eat below TDEE to lose weight, above to gain. We calculate using the Mifflin-St Jeor equation.
Flexible Dieting (IIFYM)
"If It Fits Your Macros" is a flexible approach where any food is allowed as long as it fits your daily macro targets. It promotes sustainability over restriction.
Popular Macro Splits
Frequently Asked Questions
What's the best macro ratio for weight loss?
For weight loss, prioritize protein (25-35%) to preserve muscle and stay full. A moderate approach is 30/35/35 (protein/carbs/fat). Lower carb options like 25/25/50 can also work well. The best ratio is one you can stick to long-term.
How do I calculate my macros for muscle building?
For muscle building, use a caloric surplus (+250-500 calories) with high protein (30-40%). A typical bodybuilding split is 35/40/25 (protein/carbs/fat). Carbs fuel workouts and recovery, while protein builds muscle.
What are macros in keto?
Keto requires very low carbs (5-10%), moderate protein (15-25%), and high fat (70-80%). Typically under 20-50g of net carbs daily. This puts your body in ketosis, burning fat for fuel instead of carbohydrates.
How accurate is the BMR calculator?
We use the Mifflin-St Jeor equation, considered the most accurate for estimating BMR. However, individual metabolism varies. Use this as a starting point and adjust based on actual results over 2-4 weeks.