If you’re trying to estimate the daily intake of each macronutrient, you need to take a few aspects into consideration. You can find fats in products such as oil, nuts, avocados, but also pizzas or chips. This is why fats serve as an energy reserve – if you cannot provide your body with as many calories as it needs, your fat tissue will begin to break up to supply additional energy.

Fats: this third type of macros is by far the most efficient: while 1 gram of proteins or carbohydrates is equivalent to only 4 calories, 1 gram of fats contains 9 kcal.

Your body needs more time to digest complex carbohydrates, such as fruits or vegetables, what means they will fill you up for a bit longer. Simple carbohydrates, such as white bread or white sugar, will give you a short-term energy boost, but you will soon need to eat more.

Carbohydrates: the main reason we need to consume carbohydrates is to provide energy to our bodies.

You can find them in meat, fish, and dairy products, but also in vegan foods such as nuts or beans. Some proteins are essential for the immune system, too.

Proteins: these macros build our muscles, but also play a key role in regulating our metabolism and hormones.

If you’re interested in macros for weight loss or weight gain, you will be focusing primarily on the three types that produce energy. Some macronutrients provide energy in the form of calories, while other ones, such as water or fiber, are required for different reasons – for example, to facilitate the functioning of the digestive system. Macronutrients are food components that we need to take in on a daily basis to ensure our organisms are working properly.

The result of these calculations will be the number of calories needed to maintain your current weight. Extra active lifestyle (very hard exercise, physical job or sports 6-7 days/week): 2.Very active lifestyle (hard exercise or sports 4-5 days/week): 1.75.Moderately active lifestyle (moderate exercise or sports 2-3 days/week): 1.6.Slightly active lifestyle (light exercise or sports 1-2 days/week): 1.4.Sedentary lifestyle (little or no exercise): 1.2.Once you know the BMR, you need to multiply its value by a factor corresponding to your physical activity level: As you can see above, the equation is different for men and women. This equation determines your Basal Metabolic Rate (BMR) – the amount of energy that your body needs to sustain basic functions. Remember as you lose weight, your TDEE changes, and so does your recommended calorie intake.Our macro calculator finds your current calorie requirement basing on the Mifflin – St Jeor equation:īMR(men) = (10 * weight / 1kg + 6.25 * height / 1cm – 5 * age / 1 year + 5) kcal / dayīMR(women) = (10 * weight / 1kg + 6.25 * height / 1cm – 5 * age / 1 year – 161) kcal / day We then use this information to provide an estimate of the time it would take for you to reach your target weight by following your chosen calorie deficit. Our calculator uses the Mifflin St Jeor equation to calculate your basal metabolic rate (BMR) and then calculates your TDEE by taking into account your physical activity levels. The number of calories that you burn every day, i.e., your total daily energy expenditure ( TDEE), depends on several factors, like, sex, age, height, weight, body composition, and physical activity level. So it is very difficult to predict individual weight-loss results accurately.Ī simple trick is to figure out how many calories you burn every day and follow a calorie deficit of 300 to 500 calories for a healthy weight loss.

You may start losing muscle mass, which is not good for your health.Īnother crucial point is that everyone responds to a diet change differently, depending upon their metabolic health. It will also slow down your metabolism and make losing weight difficult. But it is not so.įor starters, if you eat too few calories, you will always feel hungry and tired. The equation sounds simple enough, and one may think that just by eating very few calories, one can maintain a calorie deficit and lose weight.

Omni bmr calculator