How to Use This Calculator

Follow these simple steps to calculate your personalized macros. If you are new to macro tracking, our counting macros for beginners guide walks through the entire process step by step.

Choose your goal tab — Daily Macros for general use, Weight Loss, Muscle Gain, or Keto
Enter your stats — Gender, age, weight, and height
Select activity level — Be honest! Overestimating leads to inaccurate results
Click Calculate — Get your personalized macro targets
Track your intake — Use an app like MyFitnessPal to hit your targets (see our macro tracking apps guide for options)

Real-World Examples

Example 1: Sarah — Weight Loss

Profile: 35-year-old female, 170 lbs, 5'5", moderate activity (gym 3x/week)

Goal: Lose 20 lbs at a sustainable pace. See our full macros for weight loss guide for more scenarios like this.

Daily Calories	1,550 cal (500 deficit)
Protein	170g (1g per lb — preserves muscle)
Carbs	116g (30% of calories)
Fat	52g (30% of calories)

Example 2: Mike — Muscle Gain

Profile: 25-year-old male, 165 lbs, 5'11", active (lifting 5x/week)

Goal: Lean bulk, gain muscle with minimal fat. Our macros for muscle gain article covers bulking strategies in depth.

Daily Calories	2,850 cal (+350 surplus)
Protein	165g (1g per lb)
Carbs	356g (50% of calories)
Fat	79g (25% of calories)

Example 3: Lisa — Keto

Profile: 42-year-old female, 180 lbs, 5'6", light activity

Goal: Weight loss on strict keto (20g net carbs). Read our keto macro calculator guide for a complete keto setup walkthrough.

Daily Calories	1,450 cal
Fat	113g (70% of calories)
Protein	90g (0.5g per lb)
Net Carbs	20g (strict keto limit)

Macro Split Reference

The table below shows recommended macronutrient ratios for different goals. For a deep dive into how these ratios are determined, read our macro ratio explained guide.

Goal	Protein	Carbs	Fat	Notes
Maintenance	25-30%	40-50%	25-30%	Balanced approach
Weight Loss	35-40%	25-35%	25-30%	Higher protein preserves muscle
Muscle Gain	25-30%	45-55%	20-25%	Carbs fuel workouts
Keto	20-25%	5-10%	70-75%	Very low carb
Low Carb	30-35%	15-25%	40-50%	Moderate restriction

Visual Macro Split Comparison by Goal

Maintenance

27%

46%

27%

Weight Loss

40%

30%

Muscle Gain

30%

50%

20%

Keto

20%

75%

Low Carb

30%

20%

50%

Protein

Carbs

Fat

Calories Per Macro

Macronutrient	Calories per Gram	Primary Function
Protein	4 calories	Muscle repair, satiety, metabolism
Carbohydrates	4 calories	Energy, brain function, exercise fuel
Fat	9 calories	Hormones, nutrient absorption, satiety
Alcohol	7 calories	No nutritional value

Calorie Density: How Much Energy Each Macro Provides

4 cal/g

Protein

4 cal/g

Carbohydrates

9 cal/g

Fat

Fat provides more than double the calories per gram compared to protein and carbs. This is why fat intake has a big impact on total calorie count, and why understanding your fat intake matters.

Tips for Hitting Your Macros

Getting your macros dialed in takes practice. For a full walkthrough, check out our how to calculate macros guide or our meal prep for macros resource.

🎯

Prioritize Protein

Plan protein first at each meal. It's the hardest macro to hit and most important for body composition.

📱

Track Everything

Use MyFitnessPal or Cronometer. Weigh food with a scale for accuracy — eyeballing leads to errors.

🍳

Meal Prep

Prepare meals in advance. It's easier to hit macros when you control the ingredients.

⚖️

Aim for ±5g

You don't need to hit exact numbers. Within 5 grams of each macro is close enough.

🔄

Adjust Over Time

Recalculate every 10-15 lbs lost/gained. Your needs change as your body changes.

💧

Don't Forget Water

Hydration affects performance and hunger. Aim for half your bodyweight in ounces daily.

Understanding Macronutrients

Macronutrients are the three types of nutrients your body needs in large quantities to function properly. Unlike micronutrients (vitamins and minerals), which you need in milligram or microgram amounts, macros are measured in grams and provide all of your dietary energy. Understanding each macronutrient in depth will help you make better food choices and hit your targets consistently.

Protein: The Building Block

Protein is made up of amino acids, often called the building blocks of life. Your body uses 20 different amino acids, 9 of which are "essential" — meaning you must get them from food because your body cannot produce them. According to research published in the Journal of the International Society of Sports Nutrition, protein is the single most important macronutrient for body composition.

Key functions of protein:

Muscle protein synthesis — building and repairing muscle tissue after exercise
Enzyme production — proteins act as enzymes that catalyze metabolic reactions
Immune function — antibodies are proteins that fight infections
Satiety — protein is the most filling macronutrient, reducing overall calorie intake
Thermic effect — your body burns 20-30% of protein calories during digestion, compared to 5-10% for carbs and 0-3% for fat

For most active individuals, optimal protein intake falls between 0.7-1.0g per pound of body weight daily. During a cutting phase, increasing protein to 1.0-1.2g per pound helps preserve lean mass. Our comprehensive protein intake guide covers dosing, timing, and sources in detail.

Carbohydrates: Your Primary Fuel

Carbohydrates are your body's preferred energy source, especially during moderate to high-intensity exercise. When you eat carbs, your body breaks them down into glucose, which is used immediately for energy or stored as glycogen in your muscles and liver. The Dietary Guidelines for Americans recommend that carbohydrates make up 45-65% of total daily calories for the general population.

Types of carbohydrates:

Simple carbs — sugars (glucose, fructose, sucrose) found in fruit, honey, and processed foods. Rapidly absorbed.
Complex carbs — starches and fiber found in whole grains, legumes, and vegetables. Slower digestion, steadier energy.
Fiber — a type of carbohydrate your body cannot digest. Crucial for gut health, satiety, and blood sugar regulation. Most adults should aim for 25-38g of fiber per day.

For detailed carb strategies, read our carb calculator guide. If you are following a low-carb approach, our high protein low carb guide provides meal plans and food lists.

Fat: Essential, Not the Enemy

Dietary fat has been unfairly demonized for decades, but it is essential for health. Fat provides 9 calories per gram (more than double protein or carbs), which makes it calorie-dense but also incredibly important for numerous bodily functions. Research indexed on PubMed consistently shows that adequate fat intake is necessary for hormonal health, particularly testosterone and estrogen production.

Types of dietary fat:

Monounsaturated fats — found in olive oil, avocados, and nuts. Heart-healthy, anti-inflammatory.
Polyunsaturated fats — includes omega-3 and omega-6 fatty acids. Found in fish, flaxseed, and walnuts. Essential for brain health.
Saturated fats — found in meat, dairy, and coconut oil. Moderate intake is fine for most people.
Trans fats — artificially created fats found in processed foods. Should be avoided entirely.

Most nutritional guidelines recommend keeping fat intake at 20-35% of total calories. For a deep dive, visit our fat calculator guide. Those following keto should read our keto macro calculator resource, where fat makes up 70-75% of total intake.

How the Mifflin-St Jeor Equation Works

This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in healthy adults. It was developed in 1990 and has been validated by numerous studies published on PubMed. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recognizes it as a reliable estimation tool. For a full walkthrough of TDEE calculation, see our calculate TDEE macros guide.

The Formula

For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5

For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE):

Activity Level	Multiplier
Sedentary (little or no exercise)	1.2
Lightly Active (1-2 days/week)	1.375
Moderately Active (3-5 days/week)	1.55
Active (6-7 days/week)	1.725
Very Active (hard exercise + physical job)	1.9

Worked Example

Let's calculate macros for a 30-year-old male, 170 lbs, 5'10", moderately active, wanting to maintain weight:

Convert units: 170 lbs = 77.1 kg; 5'10" = 177.8 cm
Calculate BMR: (10 x 77.1) + (6.25 x 177.8) - (5 x 30) + 5 = 771 + 1,111 - 150 + 5 = 1,737 cal
Apply activity factor: 1,737 x 1.55 = 2,692 cal (TDEE)
Set macros (maintenance split 30/40/30):
- Protein: 2,692 x 0.30 / 4 = 202g
- Carbs: 2,692 x 0.40 / 4 = 269g
- Fat: 2,692 x 0.30 / 9 = 90g

Our how to calculate macros guide walks through additional examples including weight loss and bulking calculations.

Macro Counting vs Other Diets

There are many approaches to managing your nutrition. Macro counting is just one of them. Below is a detailed comparison to help you choose the right method. For more on the IIFYM (If It Fits Your Macros) approach, read our dedicated guide.

Factor	Macro Counting	Calorie Counting	Keto	Intuitive Eating
Precision	High — tracks all 3 macros	Moderate — tracks total calories only	Moderate — focuses on carb restriction	Low — no tracking
Flexibility	High — any food fits	High — any food fits	Low — many foods restricted	High — no restrictions
Learning Curve	Moderate — must learn to read labels	Low — just track calories	Moderate — must learn keto foods	Low — listen to hunger cues
Body Composition	Excellent — optimizes muscle/fat ratio	Good — may lose muscle if protein low	Good — initial water weight loss	Variable — depends on food choices
Sustainability	Moderate — tracking can be tedious	Moderate — tracking required	Low — very restrictive long-term	High — no rules to follow
Best For	Athletes, bodybuilders, anyone wanting optimal results	General weight management, beginners	Epilepsy treatment, rapid initial fat loss	Those with disordered eating history, maintenance
Scientific Support	Strong — supported by Examine.com research reviews	Strong — calorie balance well-established	Moderate — benefits debated for non-epilepsy uses	Moderate — growing evidence base

For bodybuilding-specific approaches, our macro calculator for bodybuilding guide covers competition prep macros. Women may also benefit from our macro calculator for women which addresses hormonal considerations.

High-Protein Foods Reference

Hitting your protein target is often the biggest challenge when tracking macros. The table below lists the best foods for macros with a focus on protein-rich options. Data sourced from the USDA Dietary Guidelines.

Food	Serving Size	Protein	Calories	Protein/Calorie Ratio
Chicken Breast (skinless)	6 oz (170g)	54g	280 cal	19.3%
Greek Yogurt (nonfat)	1 cup (245g)	22g	130 cal	16.9%
Egg Whites	1 cup (243g)	26g	126 cal	20.6%
Salmon (Atlantic)	6 oz (170g)	40g	350 cal	11.4%
Lean Ground Turkey (93%)	6 oz (170g)	48g	320 cal	15.0%
Cottage Cheese (1%)	1 cup (226g)	28g	160 cal	17.5%
Whey Protein Isolate	1 scoop (30g)	25g	110 cal	22.7%
Canned Tuna (in water)	1 can (142g)	33g	140 cal	23.6%
Shrimp	6 oz (170g)	36g	170 cal	21.2%
Tofu (extra firm)	1/2 block (200g)	22g	180 cal	12.2%
Lentils (cooked)	1 cup (198g)	18g	230 cal	7.8%
Sirloin Steak	6 oz (170g)	46g	340 cal	13.5%

For plant-based options, see our vegan macro calculator and vegetarian macro guide. Both include complete protein-pairing strategies.

Protein Sources by Quality

Not all protein is created equal. The bioavailability of a protein source determines how much your body can actually absorb and use. The Digestible Indispensable Amino Acid Score (DIAAS) is the latest standard recommended by the FAO for evaluating protein quality. Research reviewed by Examine.com confirms that animal proteins generally score higher, though combining plant proteins can achieve similar quality.

Protein Source	Protein per Serving	DIAAS Score	Bioavailability	Complete Protein?
Whey Protein Isolate	25g per scoop	1.09	Very High (99%)	Yes
Whole Eggs	6g per egg	1.13	Very High (98%)	Yes
Chicken Breast	31g per 100g	1.08	Very High (97%)	Yes
Milk (whole)	8g per cup	1.14	Very High (95%)	Yes
Beef (lean)	26g per 100g	1.10	Very High (94%)	Yes
Fish (cod)	23g per 100g	1.05	High (93%)	Yes
Soy Protein Isolate	22g per scoop	0.90	High (91%)	Yes
Quinoa	8g per cup cooked	0.84	Moderate (83%)	Yes
Chickpeas	15g per cup cooked	0.83	Moderate (78%)	No (low methionine)
Pea Protein	21g per scoop	0.82	Moderate (80%)	No (low methionine)
Brown Rice	5g per cup cooked	0.60	Moderate (73%)	No (low lysine)
Wheat Gluten	23g per 100g	0.40	Low (64%)	No (low lysine)

To build muscle optimally, prioritize high-DIAAS protein sources and distribute protein intake across 3-5 meals per day. Our macros for muscle gain article covers protein timing strategies. For athletes, see our macro calculator for athletes for sport-specific guidance from the American College of Sports Medicine.

Activity Level Guide

Choosing the right activity level is one of the most important steps in getting accurate macro calculations. Overestimating your activity level is the most common reason people fail to see results. The activity multipliers used in this calculator are based on the ACSM physical activity guidelines.

Level	Multiplier	Description	Examples	Steps/Day Estimate
Sedentary	1.2	Little to no exercise, desk job	Office worker, programmer, accountant. Sits most of the day. No structured exercise.	Less than 5,000
Lightly Active	1.375	Light exercise 1-2 days/week	Office worker who goes for walks, does yoga 1-2x/week, or does light housework regularly.	5,000-7,500
Moderately Active	1.55	Moderate exercise 3-5 days/week	Regular gym-goer (3-5x/week), recreational sports, cycling commuter, active job (teacher, nurse).	7,500-10,000
Active	1.725	Hard exercise 6-7 days/week	Dedicated athlete, daily intense training (weight lifting + cardio), construction worker, trainer.	10,000-12,500
Very Active	1.9	Hard daily exercise + physical job	Professional athlete, double training days, military boot camp, competitive sports + physical labor.	12,500+

Pro tip: If you are unsure, start with one level lower than you think. You can always increase calories later. It is much easier to add food than to take it away. For senior-specific guidance on activity levels, check our macro calculator for seniors resource.

Weekly Calorie Targets

While daily targets are useful, looking at your calorie balance across an entire week gives you more flexibility. A higher-calorie day can be offset by a lower-calorie day. The table below shows how different deficit and surplus sizes affect weekly totals and projected outcomes.

Goal	Daily Adjustment	Weekly Deficit/Surplus	Projected Weekly Change	Monthly Change
Aggressive Fat Loss	-750 cal/day	-5,250 cal/week	~1.5 lbs lost	~6 lbs lost
Moderate Fat Loss	-500 cal/day	-3,500 cal/week	~1.0 lb lost	~4 lbs lost
Slow Fat Loss	-250 cal/day	-1,750 cal/week	~0.5 lb lost	~2 lbs lost
Maintenance	0 cal/day	0 cal/week	No change	No change
Lean Bulk	+200 cal/day	+1,400 cal/week	~0.4 lb gained	~1.5 lbs gained
Moderate Bulk	+350 cal/day	+2,450 cal/week	~0.7 lb gained	~3 lbs gained
Aggressive Bulk	+500 cal/day	+3,500 cal/week	~1.0 lb gained	~4 lbs gained

Note that these projections assume consistent adherence. In practice, weight loss is not linear — you may lose more in week 1 (water weight) and less in subsequent weeks. For maintenance strategies after reaching your goal, read our maintenance macros guide. If you have been dieting for a long time and need to increase calories, our reverse dieting explained guide covers how to do it without gaining fat.

Common Mistakes When Tracking Macros

Even experienced macro trackers make these errors. Avoiding them will dramatically improve your results. Many of these pitfalls are covered in greater detail in our macro myths debunked article.

1

Not Weighing Food

Using measuring cups or eyeballing portions can be off by 20-50%. A $15 food scale is the single best investment for accurate tracking. A "tablespoon" of peanut butter can easily be double when scooped carelessly.

2

Ignoring Cooking Oils and Sauces

One tablespoon of olive oil adds 120 calories and 14g of fat. Sauces, dressings, and marinades can add 200-400 hidden calories per day. Always track the oil you cook with.

3

Overestimating Activity Level

Most people are less active than they think. A 30-minute gym session 3x/week with a desk job is "Lightly Active," not "Moderate." Be brutally honest.

4

Not Adjusting Over Time

As you lose weight, your TDEE decreases. Someone who loses 20 lbs needs 150-200 fewer calories per day. Recalculate every 10-15 lbs or every 6-8 weeks.

5

Focusing on Macros While Ignoring Food Quality

Hitting your macros with only processed foods will leave you nutrient-deficient. Aim for 80% whole foods (lean meats, vegetables, whole grains, fruits) and 20% flexible choices.

6

Weekend Overcompensation

Tracking perfectly Monday-Friday then going off-plan on weekends can erase your entire weekly deficit. A single high-calorie day (3,000+ over maintenance) can wipe out 3-4 days of progress.

7

Skipping Protein at Breakfast

Many people eat carb-heavy breakfasts (cereal, toast, juice) then struggle to hit their protein target later. Front-loading protein (eggs, yogurt, protein shake) makes the rest of the day easier.

8

Not Tracking Beverages

Lattes, smoothies, protein shakes, alcohol, and even "healthy" juices all contain significant macros. A large Starbucks Frappuccino can contain 60-80g of carbs and 400+ calories.

For a structured approach to avoiding these pitfalls, our counting macros for beginners guide provides a 4-week ramp-up plan. Also review our IIFYM calculator guide for flexible dieting principles that prevent burnout.

When to Recalculate Your Macros

Your macro targets are not permanent. Your body adapts, your goals shift, and your lifestyle changes. Here are the key situations when you should come back to this calculator and run your numbers again:

Every 10-15 pounds of weight change — A 180 lb person needs significantly different macros than a 160 lb person. Even a 10 lb change alters your BMR by roughly 50-70 calories/day.
When you hit a plateau lasting 3+ weeks — If the scale has not moved in three weeks while you are consistently hitting your macros, it is time to adjust. This usually means a small reduction in carbs or fat (not protein).
When your activity level changes significantly — Starting a new job, training program, or sport means your energy expenditure has changed. Going from sedentary to active can increase TDEE by 500-800 calories/day.
Every 6-8 weeks as a general rule — Even if weight has not changed dramatically, metabolic adaptation means your body becomes more efficient. Periodic recalculation keeps you on track.
When switching goals — Going from a cutting phase to a bulk (or vice versa) requires a complete macro reset. Do not simply "eyeball" the change. Our reverse dieting guide explains how to transition between phases smoothly.
After illness, injury, or pregnancy — Major physical changes affect metabolism. Consult with a healthcare provider and recalculate based on your current stats.
Seasonal changes — Many people are more active in summer and more sedentary in winter. Adjusting your activity multiplier by season can prevent unwanted weight gain.

Our maintenance macros guide covers what to do once you have reached your goal weight and want to sustain it long-term without constant recalculation.

Frequently Asked Questions

Macros (macronutrients) are the three nutrients that provide calories: protein, carbohydrates, and fat. Unlike micronutrients (vitamins and minerals), you need macros in large amounts daily. Each macro serves different functions in your body and has a different caloric value. Learn more in our counting macros for beginners guide.

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating caloric needs (within ±10% for most people). However, everyone's metabolism differs. Use these numbers as a starting point, then adjust based on real-world results after 2-3 weeks. For more on this, read our TDEE calculation guide.

For keto diets, count net carbs (total carbs minus fiber). For general macro counting, either works — just be consistent. Net carbs = Total Carbs - Fiber - Sugar Alcohols (partially). Our carb calculator guide explains this in detail.

Research supports 0.7-1.0g per pound of bodyweight for active individuals. During weight loss, aim for the higher end (1g/lb) to preserve muscle. Sedentary people can get by with 0.5-0.7g/lb. More than 1.2g/lb rarely provides additional benefit. See our protein intake guide for the full breakdown, including research from JISSN.

For weight loss, we recommend 40% protein, 30% carbs, 30% fat. The higher protein helps preserve muscle and keeps you full. However, the most important factor is total calories — if you maintain a deficit, you'll lose weight regardless of the exact split. Our macros for weight loss guide covers this in depth.

No! Aim to be within 5-10g of each macro. Consistency over time matters more than daily perfection. Prioritize protein, then let carbs and fat fall into place. Don't stress about being exact — that leads to burnout.

Generally no. Exercise calorie estimates are notoriously inaccurate (often 30-50% overestimated). If you selected your activity level correctly, exercise is already factored in. Only eat back calories if you're doing unusually long workouts (2+ hours).

IIFYM is a flexible dieting approach where you can eat any foods as long as they fit your macro targets. It's effective for adherence but works best when 80%+ of foods are nutritious whole foods. Don't use it as an excuse to eat only junk food. Read our full flexible dieting / IIFYM guide for practical strategies.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive (breathing, heartbeat, brain function). TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing the total calories you burn in a day including all movement and exercise. Your macro targets are based on TDEE, not BMR. Never eat below your BMR for extended periods, as this can slow your metabolism and cause muscle loss. Our TDEE calculation guide explains both in detail.

Yes, but it is most effective for beginners, people returning to training after a break, or those with higher body fat percentages. This is called body recomposition. It requires eating at maintenance calories (or a very small deficit of 100-200 cal) with high protein intake (1g+ per pound of bodyweight) and consistent resistance training. Progress is slower than dedicated bulking or cutting, but you improve body composition without significant weight change. Research published in the Journal of the International Society of Sports Nutrition supports this approach for the populations mentioned above.

Restaurant meals are the hardest to track accurately. Here are practical strategies: (1) Check the restaurant's nutrition info online before you go — many chains publish this data. (2) Look for simple dishes where you can see the ingredients (grilled chicken + rice + vegetables). (3) Estimate portions visually: a palm-size of protein is about 4 oz, a fist of carbs is about 1 cup. (4) Overestimate slightly — restaurants use more oil and butter than you would at home. (5) If you eat out frequently, consider it part of your 20% flexible allowance and focus on hitting protein. Our macro tracking apps guide reviews apps with restaurant database features.

Macro counting is generally safe for healthy adults, but it is not recommended for individuals with a history of eating disorders (anorexia, bulimia, orthorexia), as the detailed tracking can trigger obsessive behaviors. It is also not appropriate for children, pregnant or breastfeeding women (without medical guidance), or anyone with a medical condition affecting nutrient metabolism without consulting a healthcare provider first. The NIDDK recommends consulting a registered dietitian for personalized advice if you have any underlying health conditions.

If you have been tracking consistently for 4 weeks without progress, work through this checklist: (1) Verify your tracking accuracy — are you weighing food with a scale? Logging everything including oils, sauces, and beverages? (2) Reassess your activity level — you may need to drop down one level. (3) Check for hidden calories — weekend overeating, BLTs (bites, licks, tastes), and unlisted condiments can add 300-500 cal/day. (4) Consider recalculating — use your current weight, not your starting weight. (5) Look at non-scale victories — measurements, how clothes fit, strength gains. You may be recomposing (losing fat, gaining muscle). (6) If all else fails, reduce total calories by 10% and monitor for 2 more weeks.

The fundamental principles are the same, but there are important differences. Women generally have lower BMR (due to less lean mass and different hormonal profiles), need slightly less protein per pound (0.7-0.9g/lb vs 0.8-1.0g/lb for men), and should be mindful of not dropping fat intake too low (below 20% of calories) as this can disrupt menstrual cycles and hormonal balance. Women also experience metabolic fluctuations across the menstrual cycle — hunger and energy expenditure can increase by 100-300 cal during the luteal phase (after ovulation). Our macro calculator for women covers these nuances in detail.

Technically yes, but alcohol makes it much harder. Alcohol provides 7 calories per gram with zero nutritional value. It is not a macronutrient, so most trackers count it against either carbs or fat. Alcohol also impairs muscle protein synthesis (by up to 37% according to research), increases appetite, and lowers inhibitions around food choices. If you choose to drink, limit it to 1-2 drinks, choose lower-calorie options (spirits with zero-calorie mixers vs. cocktails with syrups), and reduce your carb or fat intake for that day to compensate. Frequent drinking will significantly slow your progress regardless of perfect macro adherence on other days.

Related Guides

Guide

How to Calculate Macros

Complete beginner's guide to macro calculation.

Weight Loss

Macros for Weight Loss

Optimize your macros for fat loss.

Keto

Keto Macro Calculator Guide

Everything about keto macros.

Muscle

Macros for Muscle Gain

Build muscle with the right macros.

Beginners

Counting Macros for Beginners

Start tracking macros the right way.

Protein

Protein Intake Guide

How much protein you really need.

IIFYM

Flexible Dieting / IIFYM

Eat what you love and still hit your goals.

TDEE

Calculate Your TDEE

Understand your total daily energy expenditure.

Foods

Best Foods for Macros

Top foods to hit every macro target.

Meal Prep

Meal Prep for Macros

Batch cook your way to macro success.

Macronutrient Ratios for Every Goal

Different fitness goals require different macronutrient distributions. The table below provides a comprehensive comparison of protein, carbohydrate, and fat ratios for a wide range of dietary goals, with gram amounts calculated based on a 2,000-calorie daily intake. For a thorough breakdown of how these ratios are determined, read our macro ratio explained guide. The National Strength and Conditioning Association (NSCA) recommends tailoring macros to specific training demands.

Goal / Diet	Protein %	Carbs %	Fat %	Protein (g)	Carbs (g)	Fat (g)	Best For
Maintenance / Balanced	30%	40%	30%	150g	200g	67g	General health, weight stability
Weight Loss (moderate)	40%	30%	30%	200g	150g	67g	Fat loss while preserving muscle
Aggressive Fat Loss	45%	25%	30%	225g	125g	67g	Short-term rapid fat loss (contest prep)
Lean Muscle Gain	30%	45%	25%	150g	225g	56g	Clean bulk with minimal fat gain
Aggressive Bulk	25%	50%	25%	125g	250g	56g	Maximum weight gain for hardgainers
Standard Keto	20%	5%	75%	100g	25g	167g	Ketosis, fat adaptation, epilepsy
Cyclical Keto (CKD)	25%	10%	65%	125g	50g	144g	Athletes on keto with carb refeeds
Low Carb (non-keto)	35%	20%	45%	175g	100g	100g	Blood sugar management, moderate restriction
Endurance Athlete	20%	55%	25%	100g	275g	56g	Marathon, cycling, triathlon training
Powerlifting	30%	40%	30%	150g	200g	67g	Maximal strength, high recovery demands
Zone Diet (40/30/30)	30%	40%	30%	150g	200g	67g	Hormonal balance, CrossFit-popularized
Mediterranean	20%	45%	35%	100g	225g	78g	Heart health, longevity, anti-inflammatory
Paleo	30%	30%	40%	150g	150g	89g	Whole-food approach, autoimmune protocols
High-Protein Bodybuilding	40%	35%	25%	200g	175g	56g	Contest prep, maximum muscle retention

Visual comparison of the most popular macro splits at 2,000 calories:

Weight Loss (40/30/30)

Muscle Gain (30/45/25)

Keto (20/5/75)

Endurance (20/55/25)

Mediterranean (20/45/35)

These ratios are starting points. Individual needs vary based on body composition, training intensity, and metabolic health. Use our calculator above to get your personalized recommendation, or read our macro calculator for bodybuilding guide for sport-specific adjustments.

Calorie Expenditure by Activity

Understanding how many calories different activities burn helps you choose the right activity level in the calculator and plan your training. The table below uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities published on PubMed. Calories per hour are estimated for a 150 lb (68 kg) person. The World Health Organization (WHO) recommends at least 150-300 minutes of moderate-intensity activity per week.

Activity	MET Value	Cal/Hour (150 lb)	Intensity
Sleeping	0.9	61	Rest
Sitting (desk work)	1.3	88	Sedentary
Standing (light work)	2.0	136	Light
Walking (3.0 mph)	3.5	238	Light
Walking (4.0 mph, brisk)	5.0	340	Moderate
Yoga (Hatha)	2.5	170	Light
Yoga (Vinyasa/Power)	4.0	272	Moderate
Cycling (leisure, 10-12 mph)	6.0	408	Moderate
Cycling (vigorous, 14-16 mph)	10.0	680	Vigorous
Swimming (moderate laps)	7.0	476	Moderate
Swimming (vigorous laps)	10.0	680	Vigorous
Weight Training (moderate)	3.5	238	Moderate
Weight Training (vigorous)	6.0	408	Vigorous
Running (5.0 mph / 12 min mile)	8.3	564	Vigorous
Running (6.0 mph / 10 min mile)	9.8	666	Vigorous
Running (7.5 mph / 8 min mile)	11.5	782	Very Vigorous
Running (9.0 mph / 6:40 min mile)	12.8	870	Very Vigorous
Rowing Machine (moderate)	7.0	476	Moderate
Jump Rope (moderate)	11.0	748	Vigorous
HIIT / CrossFit	8.0	544	Vigorous
Basketball (recreational)	6.5	442	Moderate
Soccer (recreational)	7.0	476	Moderate
Tennis (singles)	8.0	544	Vigorous
Hiking (moderate terrain)	6.0	408	Moderate
Elliptical Machine	5.0	340	Moderate
Stair Climbing	9.0	612	Vigorous

Formula: Calories/hour = MET x body weight in kg. Adjust proportionally for your weight. For athletes needing sport-specific macro guidance, see our macro calculator for athletes resource, which incorporates these expenditure values.

Complete Food Macro Database

Knowing the macronutrient content of common foods makes hitting your targets much easier. All values below are sourced from the USDA FoodData Central database. For a comprehensive guide to choosing the right foods, read our best foods for macros article.

High-Protein Foods

These foods are your best options for hitting protein targets. Prioritize these at every meal, especially if you are following a high protein low carb approach.

Food	Serving	Calories	Protein	Carbs	Fat
Chicken Breast (skinless, grilled)	6 oz (170g)	280	54g	0g	6g
Turkey Breast (roasted)	6 oz (170g)	250	50g	0g	4g
Salmon (Atlantic, baked)	6 oz (170g)	350	40g	0g	20g
Tuna (canned in water)	1 can (142g)	140	33g	0g	1g
Shrimp (cooked)	6 oz (170g)	170	36g	1g	2g
Cod (baked)	6 oz (170g)	180	40g	0g	1.5g
Sirloin Steak (lean, grilled)	6 oz (170g)	340	46g	0g	16g
Ground Turkey (93% lean)	6 oz (170g)	320	48g	0g	14g
Pork Tenderloin (roasted)	6 oz (170g)	280	44g	0g	10g
Whole Eggs	3 large	210	18g	1g	15g
Egg Whites	1 cup (243g)	126	26g	2g	0g
Greek Yogurt (nonfat)	1 cup (245g)	130	22g	9g	0g
Cottage Cheese (1% fat)	1 cup (226g)	160	28g	6g	2g
Whey Protein Isolate	1 scoop (30g)	110	25g	1g	0.5g
Casein Protein	1 scoop (33g)	120	24g	3g	1g
Tofu (extra firm)	1/2 block (200g)	180	22g	4g	10g
Tempeh	1 cup (166g)	320	31g	16g	18g
Lentils (cooked)	1 cup (198g)	230	18g	40g	1g
Edamame (shelled)	1 cup (155g)	190	17g	14g	8g
Bison (ground, cooked)	6 oz (170g)	340	46g	0g	16g

Complex Carbohydrate Sources

These carb sources provide sustained energy, fiber, and essential micronutrients. Our carb calculator guide explains how to time these around your workouts for maximum performance.

Food	Serving	Calories	Protein	Carbs	Fat
Brown Rice (cooked)	1 cup (195g)	215	5g	45g	2g
White Rice (cooked)	1 cup (186g)	205	4g	45g	0.5g
Sweet Potato (baked)	1 medium (150g)	103	2g	24g	0g
Oats (dry, rolled)	1/2 cup (40g)	150	5g	27g	3g
Quinoa (cooked)	1 cup (185g)	222	8g	39g	4g
Whole Wheat Pasta (cooked)	1 cup (140g)	174	7g	37g	1g
White Potato (baked)	1 medium (170g)	161	4g	37g	0g
Whole Wheat Bread	2 slices (60g)	160	8g	28g	2g
Banana	1 medium (118g)	105	1g	27g	0g
Blueberries	1 cup (148g)	84	1g	21g	0.5g
Black Beans (cooked)	1 cup (172g)	227	15g	41g	1g
Chickpeas (cooked)	1 cup (164g)	269	15g	45g	4g
Corn Tortilla	2 tortillas (52g)	104	3g	22g	1g
Basmati Rice (cooked)	1 cup (180g)	210	4g	46g	0.5g
Apple	1 medium (182g)	95	0.5g	25g	0g

Healthy Fat Sources

These healthy fats support hormone production, brain function, and nutrient absorption. Remember that fat has 9 calories per gram, making portions crucial. See our fat calculator guide for strategies on managing fat intake.

Food	Serving	Calories	Protein	Carbs	Fat
Avocado	1/2 medium (100g)	160	2g	9g	15g
Extra Virgin Olive Oil	1 tbsp (14g)	120	0g	0g	14g
Almonds (raw)	1 oz (28g)	164	6g	6g	14g
Walnuts	1 oz (28g)	185	4g	4g	18g
Natural Peanut Butter	2 tbsp (32g)	190	7g	7g	16g
Almond Butter	2 tbsp (32g)	196	7g	6g	18g
Chia Seeds	2 tbsp (28g)	138	5g	12g	9g
Flaxseed (ground)	2 tbsp (14g)	74	3g	4g	6g
Coconut Oil	1 tbsp (14g)	121	0g	0g	14g
Dark Chocolate (85%+)	1 oz (28g)	170	2g	13g	12g
Salmon (for omega-3)	4 oz (113g)	233	25g	0g	14g
Macadamia Nuts	1 oz (28g)	204	2g	4g	21g
Cheese (Cheddar)	1 oz (28g)	113	7g	0.5g	9g
Egg Yolks	3 large	147	8g	1g	12g
Pumpkin Seeds	1 oz (28g)	158	9g	3g	14g

Complete Balanced Meals

These pre-built meal ideas hit balanced macro targets and can be adapted to any goal. For more meal ideas, see our meal prep for macros guide.

Meal	Calories	Protein	Carbs	Fat
Grilled chicken + brown rice + steamed broccoli	520	45g	52g	10g
Salmon + sweet potato + asparagus	580	38g	42g	22g
Greek yogurt + oats + berries + almonds	430	28g	50g	12g
Turkey meatballs + whole wheat pasta + marinara	550	40g	55g	14g
Eggs (3) + whole wheat toast + avocado	480	24g	30g	28g
Stir-fry: tofu + rice + mixed vegetables + soy sauce	450	22g	55g	14g
Tuna salad wrap + side fruit	420	35g	40g	12g
Protein shake + banana + peanut butter	400	32g	38g	14g
Lean beef tacos (3) with lettuce, tomato, cheese	510	38g	42g	18g
Chicken Caesar salad (homemade dressing)	450	40g	18g	24g

For plant-based meal ideas, see our vegan macro calculator and vegetarian macro guide, both of which include complete weekly meal plans.

How Your Metabolism Works

Your metabolism is not a single process -- it is the sum of all energy-burning processes in your body. Understanding each component helps you make smarter decisions about your macros and activity level. Research from the Mayo Clinic and Harvard Health identifies four key components of daily energy expenditure. Our TDEE calculation guide covers the practical applications.

BMR -- Basal Metabolic Rate

60-70%

The calories your body burns at complete rest to maintain vital functions: breathing, circulation, cell production, and brain activity. This is the largest component of your daily energy expenditure and is primarily determined by your lean body mass, age, and gender. You cannot change your BMR dramatically, but gaining muscle will increase it over time.

TEF -- Thermic Effect of Food

8-15%

The energy your body uses to digest, absorb, and process nutrients from food. Protein has the highest thermic effect (20-30% of its calories are burned during digestion), followed by carbs (5-10%) and fat (0-3%). This is one reason high-protein diets are effective for weight loss. Research from PubMed confirms these TEF values.

NEAT -- Non-Exercise Activity Thermogenesis

15-30%

The calories you burn through non-exercise movement: walking to the car, fidgeting, standing, household chores, taking stairs. NEAT is the most variable component of metabolism and can differ by up to 2,000 calories/day between individuals. Increasing NEAT (taking walks, using a standing desk, parking further away) is one of the easiest ways to boost calorie expenditure.

EAT -- Exercise Activity Thermogenesis

5-10%

The calories you burn during structured exercise: gym sessions, running, sports, swimming. Despite what many people think, planned exercise typically accounts for the smallest portion of daily energy expenditure. This is why you cannot "out-exercise" a bad diet. A single 60-minute workout may burn 300-600 calories, but poor nutrition can easily exceed that in a single meal.

Daily Energy Expenditure Breakdown (typical active adult)

BMR 65%

TEF

NEAT

EAT

For a person with a TDEE of 2,500 cal: BMR ~1,625 cal, TEF ~300 cal, NEAT ~375 cal, EAT ~200 cal.

Understanding this breakdown reveals why nutrition matters more than exercise for weight management. Our free macro calculator guide provides additional context on using these metabolic components to set your targets.

Macro Timing and Meal Distribution

While total daily macro intake matters most, nutrient timing can provide a small but meaningful advantage, especially for athletes and those training intensely. The International Society of Sports Nutrition (ISSN) recognizes meal timing as a secondary factor that can optimize training performance and recovery. For more timing strategies, see our macros for muscle gain and meal prep for macros guides.

Pre-Workout Nutrition (1-2 hours before training)

Nutrient	Amount	Why	Example Foods
Protein	20-30g	Provides amino acids for muscle protection during training	Chicken breast, whey shake, Greek yogurt
Carbs	30-60g	Tops off glycogen stores for maximal performance	Rice, oats, banana, toast with jam
Fat	5-10g (low)	Keep low to speed digestion and avoid discomfort	Small amount from protein source

Post-Workout Nutrition (within 1-2 hours after training)

Nutrient	Amount	Why	Example Foods
Protein	30-50g	Maximizes muscle protein synthesis (the "anabolic window" is wider than most think -- 2+ hours)	Whey protein, chicken, eggs, cottage cheese
Carbs	40-80g	Replenishes glycogen stores, spikes insulin to drive nutrients into muscle cells	White rice, sweet potato, fruit, rice cakes
Fat	10-15g	Moderate fat does not significantly slow post-workout recovery	Avocado, nuts, olive oil

Daily Meal Distribution Strategies

Strategy	Meals	Protein/Meal	Best For	Notes
3 Meals + 1 Snack	4	35-50g	Most people, simplicity	Easiest to manage, fits standard schedules
5-6 Smaller Meals	5-6	25-35g	Bodybuilders, high-calorie plans	Helps fit in 3,000+ calories without feeling stuffed
Intermittent Fasting (16:8)	2-3	50-75g	Fat loss, appetite control	Larger meals, fewer decisions, may struggle to hit high protein
3 Equal Meals	3	45-60g	Simplicity, consistent energy	Most straightforward approach for meal prep

Research shows that distributing protein evenly across meals (every 3-5 hours) maximizes muscle protein synthesis better than consuming most protein in a single meal. A meta-analysis indexed on PubMed found that 0.4-0.55g protein per kg per meal (spread across 4 meals) is optimal for muscle building.

Body Composition Metrics

Body weight alone does not tell you much. Understanding the difference between BMI and body fat percentage helps you set better goals and track meaningful progress. The WHO and NIH use BMI as a population-level screening tool, but body fat percentage is more useful for individual assessment.

BMI vs Body Fat Percentage

Metric	What It Measures	Pros	Cons
BMI	Weight relative to height (kg/m2)	Easy to calculate, no equipment needed	Does not distinguish muscle from fat; muscular people score "overweight"
Body Fat %	Percentage of total body mass that is fat tissue	Accurately reflects body composition	Harder to measure; methods vary in accuracy (DEXA, calipers, BIA)

BMI Classification Table

BMI Range	Classification	Health Risk
< 18.5	Underweight	Increased risk of nutrient deficiency, osteoporosis
18.5 - 24.9	Normal weight	Lowest overall health risk
25.0 - 29.9	Overweight	Moderately increased risk of chronic disease
30.0 - 34.9	Obese (Class I)	High risk of type 2 diabetes, cardiovascular disease
35.0 - 39.9	Obese (Class II)	Very high risk
40.0+	Obese (Class III)	Extremely high risk

Body Fat Percentage Ranges

Category	Men	Women	Description
Essential Fat	2-5%	10-13%	Minimum for survival; competition bodybuilders temporarily
Athletic	6-13%	14-20%	Visible abs, defined musculature, competitive athletes
Fitness	14-17%	21-24%	Lean, healthy, visible muscle definition
Average	18-24%	25-31%	Normal range for general population
Obese	25%+	32%+	Elevated health risks, excess fat tissue

Our macro calculator for women and macro calculator for bodybuilding provide gender-specific and sport-specific body composition guidelines. For accurate measurement, the ACSM recommends DEXA scans as the gold standard for body composition assessment.

Week-by-Week Progress Expectations

Setting realistic expectations prevents frustration and keeps you on track. Weight change is not linear, and understanding what to expect each week helps you stay committed. The National Institutes of Health (NIH) recommends a gradual approach to body composition change for long-term success.

Weight Loss Timeline (500 cal/day deficit)

Starting weight: 200 lbs. Based on a moderate 500 cal/day deficit. Read our macros for weight loss guide for detailed strategies at each stage.

Week	Expected Weight	Total Lost	What to Expect
Week 1	196-197 lbs	3-4 lbs	Mostly water weight; rapid initial drop. Motivation is high.
Week 2	195-196 lbs	4-5 lbs	True fat loss begins. May feel hungrier as body adjusts.
Weeks 3-4	193-195 lbs	5-7 lbs	Steady 1 lb/week. Clothes start feeling looser.
Weeks 5-8	189-193 lbs	7-11 lbs	Consistent loss. Energy stabilizes. May need to recalculate.
Weeks 9-12	186-189 lbs	11-14 lbs	Rate may slow slightly. Visible changes in the mirror.
Months 4-6	178-186 lbs	14-22 lbs	Potential plateau around month 4. Recalculate macros. Consider a 1-2 week diet break.

Muscle Gain Timeline (350 cal/day surplus)

Starting weight: 165 lbs. Based on a moderate 350 cal/day surplus with consistent strength training. See our macros for muscle gain guide and bulking diet macros article for training-specific advice.

Month	Expected Weight	Total Gained	Estimated Muscle Gain	What to Expect
Month 1	167-169 lbs	2-4 lbs	1-2 lbs	Initial water/glycogen weight. Strength increases quickly (neurological).
Month 2	170-172 lbs	5-7 lbs	2-3.5 lbs	True muscle growth begins. Pump after workouts feels more prominent.
Month 3	172-175 lbs	7-10 lbs	3-5 lbs	Visible changes in the mirror. Clothes fit tighter in shoulders/chest.
Months 4-6	175-180 lbs	10-15 lbs	5-8 lbs	Significant visual transformation. Strength PRs become more frequent.
Months 7-12	180-188 lbs	15-23 lbs	8-12 lbs	Rate of muscle gain slows. Consider a mini-cut if body fat has risen too high.

Note: Muscle gain rates assume a beginner-to-intermediate trainee following a progressive overload program. Advanced lifters will gain muscle more slowly (0.25-0.5 lb/month). Women typically gain muscle at roughly half the rate of men due to hormonal differences. For age-specific guidance, check our macro calculator for seniors resource.

Common Dieting Mistakes and Solutions

Beyond tracking errors, there are strategic mistakes that can sabotage your progress even with perfect macro adherence. This comprehensive table covers the most common pitfalls and their evidence-based solutions. For more on debunking nutrition myths, read our macro myths debunked article.

#	Mistake	Why It Hurts	Solution
1	Cutting calories too aggressively	Metabolic slowdown, muscle loss, increased hunger hormones (ghrelin), binge risk	Never go below BMR. Start with a 500 cal deficit maximum. Use our calculator above.
2	Eliminating entire food groups	Nutrient deficiencies, unsustainable, social isolation, binge-restrict cycle	Follow IIFYM principles. No food is "off limits" -- it just needs to fit your macros.
3	Skipping meals to "save" calories	Extreme hunger later, poor food choices, blood sugar crashes, muscle protein breakdown	Spread meals evenly (every 3-5 hours). Pre-log meals in the morning.
4	Relying on exercise to create the deficit	Exercise calorie estimates are 30-50% inaccurate. Compensatory eating negates the burn.	Create your deficit through diet. Treat exercise as a bonus, not the primary tool.
5	Not eating enough protein	Muscle loss during deficit, reduced satiety, slower metabolism, weaker immune function	Hit 0.8-1.0g protein per pound daily. See our protein intake guide.
6	Dieting without resistance training	50% of weight lost can be muscle instead of fat, leading to "skinny fat" physique	Lift weights 3-4x/week with progressive overload. This preserves muscle during a deficit.
7	Weighing yourself daily and panicking	Daily fluctuations (2-5 lbs) from water, sodium, hormones cause unnecessary stress	Weigh weekly under consistent conditions. Track 4-week moving averages.
8	Ignoring sleep	Poor sleep increases ghrelin (hunger hormone), decreases leptin (satiety), impairs recovery, increases cortisol	Aim for 7-9 hours. Sleep deprivation can reduce fat loss by up to 55% (PubMed).
9	Never taking a diet break	Metabolic adaptation, hormonal downregulation, psychological burnout	After 12-16 weeks of dieting, take a 1-2 week maintenance phase. See reverse dieting explained.
10	Copying someone else's macros	Everyone's BMR, activity, body composition, and goals are different	Always calculate your own macros using this calculator. Adjust based on YOUR results.
11	Not tracking fiber intake	Low fiber causes digestive issues, poor blood sugar control, and reduced satiety	Aim for 25-38g fiber daily from whole grains, vegetables, beans, and fruit.
12	Expecting linear progress	Leads to frustration when weight stalls despite perfect adherence	Track 4-week trends, not daily numbers. Progress comes in waves, not straight lines.

For a structured approach to avoiding these pitfalls from day one, follow our counting macros for beginners 4-week ramp-up plan.

Evidence-Based Supplement Guide

Most supplements are unnecessary if your diet is well-structured. However, a few have strong scientific backing from research indexed on PubMed and reviewed by the ISSN. The table below ranks supplements by evidence strength and relevance to macro-based nutrition.

Supplement	Dose	Evidence Strength	Primary Benefit	When to Take	Who Needs It
Creatine Monohydrate	3-5g daily	Very Strong	Increased strength, power, muscle volume, and lean mass. Most studied supplement in sports nutrition.	Any time, daily (no cycling needed)	Anyone doing resistance training
Whey Protein	25-50g as needed	Very Strong	Convenient protein source with high bioavailability. Helps hit daily protein target.	Post-workout or between meals	Anyone struggling to hit protein through whole foods
Casein Protein	25-40g	Strong	Slow-digesting protein for sustained amino acid release. Ideal before sleep.	Before bed	Those doing overnight fasts, high-protein needs
Omega-3 Fish Oil	1-3g EPA+DHA daily	Strong	Reduces inflammation, supports heart health, brain function, and joint health.	With meals (fat aids absorption)	Everyone, especially if you eat fish less than 2x/week
Vitamin D3	2,000-5,000 IU daily	Strong	Bone health, immune function, hormone production. Deficiency is extremely common.	With a fat-containing meal	Everyone in northern climates, office workers
Magnesium	200-400mg daily	Strong	Sleep quality, muscle relaxation, over 300 enzymatic processes. Most people are deficient.	Before bed (glycinate form is best absorbed)	Most adults, especially athletes
Caffeine	150-300mg	Very Strong	Improved focus, strength, endurance, and fat oxidation during exercise.	30-60 min pre-workout	Those who tolerate caffeine well
Multivitamin	1 daily	Moderate	Insurance against micronutrient gaps, especially during calorie restriction.	With breakfast	Those in a calorie deficit or with dietary restrictions
Fiber Supplement (Psyllium)	5-10g daily	Strong	Digestive health, blood sugar control, satiety. Helps meet 25-38g daily fiber goal.	With water, before meals	Those not eating enough vegetables/whole grains
Electrolytes	Varies	Strong (for keto)	Prevents "keto flu", supports hydration during intense exercise.	Throughout the day	Keto dieters, heavy sweaters, endurance athletes

Important: Supplements cannot replace a well-structured diet. Focus on hitting your macros through whole foods first, then use supplements to fill specific gaps. Always consult a healthcare provider before starting new supplements, especially if you have existing medical conditions. For keto-specific supplementation, see our keto macro calculator guide.

Research & References

The calculations and recommendations on this page are based on peer-reviewed research and established nutritional guidelines. Below are key references that support our methodology.

Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. PubMed: 2305711
Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. JISSN Full Text
Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. PubMed: 28698222
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. dietaryguidelines.gov
Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. JISSN Full Text
Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. ACSM
Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5. PubMed: 15507147
National Institute of Diabetes and Digestive and Kidney Diseases. Choosing a Safe and Successful Weight-Loss Program. NIDDK Weight Management
Ainsworth BE, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-81. PubMed: 21681120
Kreider RB, et al. ISSN exercise and sports nutrition review update: research and recommendations. J Int Soc Sports Nutr. 2018;15(1):38. JISSN Full Text
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. PubMed: 29497353
Nedeltcheva AV, et al. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010;153(7):435-441. PubMed: 20921542
World Health Organization. Physical Activity Fact Sheet. WHO Physical Activity
National Strength and Conditioning Association. NSCA's Guide to Sport and Exercise Nutrition. Human Kinetics. NSCA