Macro Calculator
FAQ
1. What’s more important — calories or macros?
Calories are the main driver of whether you gain, lose, or maintain weight.
Macros (protein, carbs, and fats) determine how your body uses those calories — affecting muscle growth, energy levels, and overall body composition.
If you’re just starting out, focus on hitting your calorie target and getting enough protein. You can fine-tune carbs and fats as you go.
2. How do I pick the right activity level?
Be honest — most people overestimate. Think about your daily movement plus your workouts.
Quick guide:
- Sedentary: Desk job, no structured exercise
- Lightly active: 1–3 workouts/week or regular walking
- Moderately active: 3–5 workouts/week
- Very active: 6–7 workouts/week or physical job
- Extra active: Hard training + physically demanding job
If you’re unsure, start with Moderately Active and adjust later based on your results.
3. What deficit or surplus should I choose?
It depends on how aggressive you want to be — and what trade-offs you're okay with.
Smaller changes (10–15%) are more sustainable and easier to stick to.
Larger deficits/surpluses (20–30%) may lead to faster results, but also come with more risks: fatigue, hunger, muscle loss (in a deficit), or fat gain (in a surplus).
Pick what fits your lifestyle — not just your timeline.
4. Can I build muscle in a calorie deficit?
It’s possible — but not ideal if your main goal is muscle gain.
You might build some muscle while losing fat if you're new to training, coming back after a break, or carrying extra body fat (this is called recomposition).
But progress will be slower, and the leaner or more experienced you are, the less likely it is.
If building muscle is the priority, a small surplus is usually more effective.
5. Can I build muscle at maintenance?
Yes, it’s possible to build muscle while eating at maintenance calories, but progress will likely be slower than when in a calorie surplus.
This approach is ideal if you want to improve strength and body composition without gaining fat.
Patience and consistent training are key to seeing results over time.
6. What should I do on rest days?
For most people, it’s best to keep your macros consistent on rest days.
Your body still needs fuel to recover and repair, so there’s usually no need to change your intake. Only adjust if you have very specific or advanced training needs.
7. Do I need to eat back calories from workouts?
No — your activity level already includes your training.
Eating back workout calories (especially those from fitness trackers) can lead to overestimating and overeating.
8. What if I go over or under my macros sometimes?
Totally normal — and expected. Nobody nails it every single day.
What matters most is your weekly average and overall consistency.
One off day won’t ruin your progress. Just don’t let it turn into a free-for-all week.
Try to stay within ~50–100 calories of your target and hit protein within 10–15g either way most days.
9. Do I need to track macros forever?
No. Tracking is a tool — not a life sentence.
It teaches you what’s in your food and how to eat for your goals.
Once you’ve built solid habits and know how to eyeball portions, you can ease off the tracking and still maintain results.
10. How often should I update my macros?
Reassess your macros if:
- Your weight has shifted by ~2–3kg
- Your training or goals change
- You’ve had a big life change (e.g., new job, travel, stress)
- You’ve been consistently tracking for 2+ weeks but aren't seeing progress
Inside the app, you’ll get a reminder each month to check in and adjust if needed.
11. Is this calculator personalised to me?
Not exactly. The calculator uses general formulas based on the info you provide (like age, weight, and activity level) — but it doesn’t account for things like medical conditions, unique dietary needs, or your training history.
It doesn't replace advice from a coach, dietitian, or healthcare provider who knows your full history.
Use it as a guide, not a prescription.