Macro Calculator
Calculate Your Macros
Use your TDEE as a starting point
What are Macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat.
Calorie Values
- Protein: 4 calories per gram
- Carbs: 4 calories per gram
- Fat: 9 calories per gram
Tips
- Higher protein helps preserve muscle during weight loss
- Carbs provide energy for workouts and recovery
- Healthy fats support hormone production
- Track your macros using a food diary app
Table of Content
Using the UrwaTools Macro Calculator
UrwaTools makes macro planning quick and easy. Enter a few simple details—your age, sex, height, weight, activity level, and your goal (lose, gain, or maintain weight). In seconds, the calculator gives you a personalized daily guide for calories and macros, including how much protein, carbohydrates, and fats to aim for each day.
Understanding Macronutrients
Macronutrients (macros) are the main nutrients your body uses for energy and daily function. The three macros are protein, carbohydrates, and fat, and each supports your health differently.
Getting the right balance helps you feel better, perform well, and stay on track with goals like weight loss, muscle gain, or maintenance.
Get the Best Results from Your Macro Targets
Our macro calculator gives you a strong starting point for your nutrition plan. Use these simple tips to get the most accurate results.
- Choose your goal: fat loss, maintenance, or muscle gain.
- Select your sex and lifting status: this helps set a better protein target.
- Enter real measurements: use your current weight, height, and age for the best match.
- Be honest about activity: many people fit “sedentary” even if they move around at work. Pick “active” only if your job or training is truly physical.
- For fat loss: choose a calorie deficit you can stick with. If unsure, start with a moderate option.
Once you’re done, your daily calories and macros appear instantly, ready to copy and use.
API Documentation Coming Soon
Documentation for this tool is being prepared. Please check back later or visit our full API documentation.
