Katy Hearn Macro Calculator (2024)

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Katy Hearn Macro Calculator (2024)


How do I accurately calculate my macros? ›

Calculate Your Macros
  1. Carbohydrates: Daily calories * 0.40 / 4 = grams of carbs per day.
  2. Proteins: Daily calories * 0.30 / 4 = grams of proteins per day.
  3. Fats: Daily calories * 0.30 / 9 = grams of fats per day.
Mar 11, 2024

Is 40 35 25 a good macro split? ›

40% Fat – 35% Protein – 25% Carbs (Lower Carb Diet) This can often work well for people who don't exercise very much, or for people who feel like they are more sensitive to carbohydrates. It's not a true low carb diet, but more so a lower carbohydrate diet.

What is a 55 20 25 macro split? ›


Usually, your metabolic rate is fast. A good starting macronutrient ratio for you would be something like 25% protein, 55% carbs and 20% fat. Mesomorph: Mesomorphs are naturally muscular and athletic. They have a moderate carbohydrate tolerance and a moderate metabolic rate.

What are the 40 30 30 macros? ›

The 40/30/30 macros refer to a specific ratio of macronutrients – 40% carbohydrates, 30% protein, and 30% fats. This balanced macro split has become one of the most well-known and recommended approaches for those looking to build muscle, lose fat, or simply eat healthier.

What is the best macro ratio for fat loss? ›

Set Your Macro Ratios

However, a general guideline for fat loss is to aim for a moderate protein intake, with slightly higher proportions of carbohydrates and lower proportions of fats. A common macro ratio for fat loss is 45% of calories from carbohydrates, 25% from protein, and 30% from fats.

How do I count my macros to lose belly fat? ›

How to count macros for weight loss
  1. If you exercise for an hour or less daily: 30% protein, 30% fat, 40% carbs.
  2. If you exercise for one to two hours daily: 30% protein, 25% fat, 45% carbs.
  3. If you exercise for more than two hours daily: Consider seeing a certified sports dietitian.
Nov 30, 2023

What is the 40 40 20 rule for macros? ›

40/40/20 - 40 per cent protein, 40 per cent carbs and 20 per cent fat. 50/30/20 - 50 per cent from carbs, 30 per cent from protein and 20 per cent fat.

Is 40 protein too much? ›

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time.

What is a good macro split for a woman? ›

As a general rule, Albert advises a macronutrient breakdown of 20%-30% fat, 30% protein and 40%-50% carbohydrates. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says. "Keep portion control in mind, because fats are higher in calories.

What is the 60 20 20 rule for macros? ›

This means, you should receive 60% of your calories from simple and complex carbohydrates, 20% of your calories from healthy fats, and 20% of your calories from high-quality animal and/or plant-based proteins.

Is 20% fat macro too low? ›

The acceptable macronutrient distribution ranges are 45–65% of your daily calories from carbs, 20–35% from fats, and 10–35% from protein. However, remember that your macronutrient ratio doesn't directly influence weight loss. Instead, it's important to focus on being in a calorie deficit.

Is 30 fat too much macros? ›

However, when paired with my other macronutrients in alignment with my calorie intake goals, we're able to hone in that range much easier. For most people, a general macronutrient split of 40% carbs, 30% protein, and 30% fat is a really solid and sustainable way of managing your intake.

How do I find the right macros? ›

The most important steps in counting macros are setting a calorie goal and macronutrient range for carbs, protein, and fat that works best for you. Then, log your food intake and aim to stay within your macros by eating a diet rich in fresh produce, healthy fats, complex carbs, and protein sources.

What are the 4 basic steps to determine your macros? ›

How to count macros
  1. Step 1: Determine your daily calorie requirement. Your body doesn't just burn calories when you're exercising. “ ...
  2. Step 2: Factor in your weight goal. ...
  3. Step 3: Figure out your ideal macronutrient ratio. ...
  4. Step 4: Plug those values into a macronutrient calculator. ...
  5. Step 5: Start tracking macros.
Feb 11, 2021

What is the 40 40 20 diet? ›

40/40/20 - 40 per cent protein, 40 per cent carbs and 20 per cent fat. 50/30/20 - 50 per cent from carbs, 30 per cent from protein and 20 per cent fat.

Do macros matter for weight loss? ›

Each macronutrient plays a role in keeping your body full and satisfied, which helps to prevent overeating, reduces cravings and enables you to lose weight. "Calories are important for weight loss, but understanding macronutrients will help you stay on track and achieve long-term weight loss," Albert says.

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